Essential Wellness Yoga Blog

What is Yin Yoga?

Sun, 30 Jul 2023 04:51:31 GMT

Yin Yoga is a slow-paced, gentle style of yoga that focuses on holding passive poses for an extended period, typically ranging from 3 to 5 minutes or even longer. The practice primarily targets the connective tissues, such as ligaments, tendons, and fascia, rather than the muscles. Find out more about yin yoga below.

Yin Yoga and Traditional Chinese Medicine

Yin Yoga draws inspiration from the principles and philosophy of Traditional Chinese Medicine (TCM). The practice of Yin Yoga is based on the concept of Yin and Yang, which is fundamental to TCM's understanding of the natural world and the human body and follows a holistic approach.

Yin and Yang

In TCM, Yin and Yang represent complementary and interconnected aspects of life. Yin is associated with qualities like coolness, passivity, darkness, and stillness, while Yang is associated with qualities like warmth, activity, light, and movement. In the human body, Yin and Yang represent different types of tissues and energy.

Meridians and Organ Networks

TCM focuses on a network of energy channels called meridians or energy pathways through which Qi (vital energy) flows. These meridians are connected to various organs and correspond to specific physical and emotional functions. In Yin Yoga, certain poses are thought to stimulate and activate these meridians, promoting the flow of Qi and restoring balance in the body.

The Five Elements

TCM also incorporates the Five Elements Theory, which associates certain organs and emotions with five elements: Wood, Fire, Earth, Metal, and Water. Each element is linked to specific meridians and Yin organs (such as the liver, heart, spleen, lung, and kidney). Yin Yoga poses can be designed to target these organs and elements, supporting their optimal functioning.

Holding Asanas and Stillness:

Two of the key principles of Yin Yoga are becoming still (allowing the muscles to relax) and holding the asana for an extended period of time. Holding passive poses for an extended period (typically several minutes) is practiced to apply gentle stress to the connective tissues. This sustained pressure aims to stimulate the meridians and improve the flow of Qi, as well as to enhance the health of joints, ligaments, and tendons. Most of the poses in yin are done on the floor, with props such as blankets, bolsters and blocks to help support you in the pose.

Connective Tissue

Unlike more dynamic and muscularly focused forms of yoga, Yin Yoga emphasises the stretching and release of connective tissues, which are considered Yin in nature. These tissues require longer holds and a more relaxed approach to be effectively stretched.

Mindfulness and Meditation

Yin Yoga encourages practitioners to be present and mindful during the practice, promoting a deeper connection with the body, breath, and sensations. The long holds provide an opportunity for meditation and introspection.

Individualised Practice

Yin Yoga recognises that each person's body is unique, and individuals may have different proportions of Yin and Yang qualities. As a result, additional props and/or alternative postures will be offered to all of my students as needed, to adapt the practice to suit each individuals needs and limitations.

Benefits of Yin Yoga

Yin Yoga offers a range of benefits for both the body and mind. Some of the key benefits of Yin Yoga include:

Increased Flexibility: Holding passive poses for a longer duration helps gently stretch and lengthen the connective tissues, leading to improved flexibility over time.
Stress Relief: Yin Yoga encourages relaxation and mindful awareness, promoting a sense of calm and reducing stress and anxiety levels.
Joint Health: The gentle traction applied to joints during Yin Yoga can help maintain and improve joint health, reducing stiffness and promoting better joint mobility.
Enhanced Circulation: Yin Yoga can improve blood circulation, allowing nutrients and oxygen to reach the deeper layers of tissues and organs.
Balancing Energy (Qi): According to traditional Chinese medicine, Yin Yoga helps to balance the flow of vital energy or "Qi" in the body, promoting overall well-being.
Improved Organ Function: Specific Yin Yoga poses are associated with stimulating and supporting the function of various organs, promoting better organ health.
Mindfulness and Meditation: The long holds in Yin Yoga encourage practitioners to focus on their breath and be present in the moment, promoting mindfulness and meditation.
Emotional Release: Holding passive poses can sometimes release stored emotions and tension, offering a therapeutic effect and emotional healing.
Better Sleep: Yin Yoga's calming nature and its ability to reduce stress can contribute to improved sleep quality.
Complementary Practice: Yin Yoga complements more active forms of yoga and physical activities, providing a balance of dynamic and passive movement for a well-rounded practice.
Increased Self-Awareness: The slower pace of Yin Yoga allows individuals to tune in and become more aware of their bodies, thoughts, and emotions.
All-Levels Practice: Yin Yoga is accessible to people of various fitness levels and ages, making it suitable for beginners and experienced practitioners alike.

If you think Yin Yoga sounds like just what you need, book a session by using the Book Now button. I'd love to see you on the mat with me, experiencing this relaxing and calming form of yoga.

Cooked or Uncooked? Red or Green? What Ayurveda Tells Us About Apples.

Tue, 27 Jun 2023 03:22:36 GMT

According to Ayurveda, the ancient Indian system of medicine, the properties and effects of foods are often categorised based on their taste (rasa), energy (virya), and post-digestive effect (vipaka).

Both green and red apples are considered beneficial in Ayurveda, but they have slightly different qualities:

Green Apples: Green apples are generally considered to have a more cooling energy (virya) and astringent taste (rasa). They are thought to pacify Pitta dosha (the Ayurvedic mind-body type associated with fire and water elements) and can help balance excess heat in the body. Green apples are also believed to promote digestion and have a detoxifying effect.
Red Apples: Red apples are considered to have a warmer energy (virya) and a sweet and slightly sour taste (rasa). They are believed to have a nourishing effect and can help balance Vata dosha (the Ayurvedic mind-body type associated with air and space elements). Red apples are also considered to promote vitality, strengthen the heart, and provide nourishment to the body.

Ultimately, the choice between green and red apples depends on your individual constitution (dosha) and any specific health conditions you may have. It's always a good idea to consult with an Ayurvedic practitioner or healthcare professional to determine which type of apple is best suited to your needs.

But what does Ayurveda say about eating apples cooked or uncooked?

According to Ayurveda, the effects of food should also be looked at according to its impact on the three doshas (Vata, Pitta, and Kapha).

When it comes to apples, Ayurveda suggests that cooked apples are generally considered better than raw apples due to the following reasons:

Digestion: Ayurveda considers cooked apples to be easier to digest compared to raw apples. Cooking the apple breaks down its cellular structure, making it softer and more readily digestible. Raw apples, on the other hand, can be harder to digest, especially for individuals with weak digestive fire (agni) or imbalanced Vata dosha.
Vata Balancing: Ayurveda recognizes Vata dosha as being cold, dry, and light in nature. Raw apples also possess these qualities, which can potentially aggravate Vata dosha in some individuals. Cooking the apple, however, adds warmth and moisture to the fruit, which helps balance Vata dosha.
Enhancing Nutritional Availability: Cooking apples can increase the bioavailability of certain nutrients. Heat softens the apple, making its nutrients more accessible and easier to absorb during digestion. This can be particularly beneficial for individuals with weak digestion or those with compromised nutrient absorption.
Calming Pitta Dosha: Pitta dosha, characterized by fire and heat, can become imbalanced in some individuals. Raw apples have a slightly acidic nature, which may aggravate Pitta dosha in sensitive individuals. Cooking apples can help reduce the acidic nature and provide a cooling effect, thus pacifying Pitta dosha.
Soothing for Imbalanced Agni: Ayurveda considers cooked apples as being more soothing for an imbalanced digestive fire (agni). The heat generated during cooking partially breaks down the apple's fibres, making it easier to break down and assimilate. This can be beneficial for individuals with weak or compromised agni.

However, it's important to note that Ayurveda also recognizes the value of raw foods in providing certain qualities, such as freshness, vital energy (prana), and enzymes. Ayurvedic recommendations are highly individualized, considering factors such as one's constitution (prakriti), current imbalances (vikriti), and specific health conditions.

I personally prefer green apples. I find the digestive properties of cooked apples very pacifying, especially when I eat them warm. I also love adding cloves and cinnamon when I cook my apples, and sometimes a little jaggery for taste as well.

It is of course a personal choice, but sometimes just knowing there are certain benefits and reasons for eating foods a certain way can help inform the choices we make.

I'd love to know how you best like to eat your apples, and whether you are a red or green apple lover!

The Power of Turmeric

Fri, 11 Nov 2022 21:00:00 GMT

Turmeric is used lavishly for colour and flavour in Indian cuisine. Did you know that turmeric has many health benefits and is highly used and regarded in Ayurveda.

Fresh turmeric looks a little like ginger on the outside. On the inside, turmeric can be either red or orange. The red is considered sacred and only the yellow is used medicinally and in cooking. In Ayurveda, the sister science of Yoga, turmeric is believed to cure the whole person and is beneficial for all three doshas. (see more information on Doshas here). According to Ayurvedic tastes, turmeric is considered bitter and slightly pungent.

Studies have shown that Curcumin longa , or turmeric, inhibit prostaglandin and stimulates the creation of cortisol, which relieves inflammation. It appears to act like capsaicin, an active ingredient in cayenne pepper, by depleting nerve endings of the neurotransmitter substance P. When turmeric was taken internally along with cayenne pepper in an animal study, it significantly lowered inflammation. In Western science and medicine, the effectiveness of turmeric and inflammation is being widely studied, and you can find many articles on these studies by going to Pubmed and searching turmeric or curcumin.

Turmeric and Ayurveda

In Ayurveda, turmeric is believed to be effective for the body for more than just it's anti-inflammatory properties. This amazing herb is believed to:

be a good blood purifier
work as a tonic to aid digestion (maintains the flora of the intestines, reduces gas)
relieve congestion
have a soothing action on respiratory ailments such as cough and asthma
reduce anxiety and stress
be anti-arthritic
act as a natural anti-bacterial
be anti-inflammatory
help significantly with oral health care (due to it's anti-inflammatory properties)
aid pain relief management
remove toxins from the body
be good for the brain
be heating to the body
be useful in the treatment of diabetes
improve skin - remove blemishes and imparts glow
be useful for all three doshas
stimulate Vata though it doesn't aggravate it (cause an imbalance)

How can you use Turmeric?

Turmeric can be used in the diet in a number of ways. Here are just a few examples:

Add turmeric to high-protein food to assist digestion, prevent the formation of gas and to maintain the flora of the large intestine
Use turmeric as a gargle to relieve inflammation of the tonsils and congestion in the throat. Mix two pinches of turmeric and two pinches of salt in a glass of hot water and gargle
Turmeric paste may be applied locally for bruises, abrasions or traumatic swelling. Add a pinch of salt to 1/2 teaspoon of turmeric, mix to a paste and apply to the affected area. You will find the pain, swelling and inflammation are quickly relieved
To relieve bronchial cough, a dry spore throat or tonsillitis, at bedtime drink 1 cup of hot milk and 1 teaspoon of turmeric boiled together for 3 minutes
For mouth sores, apply turmeric directly to the affected area of the mouth.
For general health and well-being, drink a glass of Turmeric Milk daily (see recipe below)
For dogs, a spice paste(also known as Golden Paste) made of turmeric, black pepper and coconut oil is commonly used to aid skin issues and reduce inflammation
Adding black pepper to turmeric aids the absorption of turmeric in the body
1 teaspoon of turmeric per day (either in a drink or in food) is beneficial for overall well-being and support

You will find Turmeric commonly used in Indian cuisine in dishes such as eggs, curries pickles, desserts and more. A wonderful way to include turmeric in your diet to support your digestion and well-being, is to have this delicious Turmeric Milk each day.

Turmeric Milk

You will need:

1 teaspoon freshly grated ginger
hot water
milk of choice
1 cardamom pod, gently crushed to open
1 clove
1 whole black peppercorn
1 teaspoon turmeric
1/2 teaspoon raw sugar

What you do:

Choose the mug or cup you will have your drink in. Add 1/4 of this cup size of hot water, and 3/4 of this cup size of milk to a small saucepan
Gently and slowly heat (making sure you watch to prevent the milk boiling over)
Pound the clove, black peppercorn and cardamom in a mortar and pestle and add to the heated milk. Add in the ginger and turmeric. Mix to combine
Bring the milk to to the boil (be careful it doesn't overflow)
Reduce the heat and allow the milk to gently boil to reduce the water from the mixture. Keep stirring
Once the mixture has reduced, switch off the heat and strain the mixture into your mug or cup.

Tips:

If you don't have fresh ginger, a pinch of dry ginger can be used. Use sparingly as dry ginger can be very heating to the body
Crush the cardamom pod gently to open it. Use the seeds and skins. The cardamom is considered cooling to the body
If you have a Pitta dosha, ease off the clove. You may want to omit or use half a clove as it can be very heating to the body for the Pitta dosha
If you don't have whole black peppercorn, ground pepper can be substituted. Black pepper is used to aid the absorption of turmeric in the body
Raw sugar is added to help aid digestion. It also reduces the acidic reaction for the Pitta Dosha. If you prefer, maple syrup can be substituted for the raw sugar
Cinnamon stick can also be added. You can break off a piece and grind it in the mortar and pestle with the other spices. You could also add a whole stick to the milk when you have strained it into your mug and use it as a stirrer
Fresh turmeric can be substituted for powdered turmeric. Replace the powder with 2 teaspoon of freshly grated turmeric
1 teaspoon of powdered turmeric per day is adequate
If you are using sweetened milk, you may not need to add the raw sugar. Be guided by your taste
If you live in a hot environment, you may consider reducing the heating spices (ginger, cinnamon, clove, black pepper) by half

Thanks to the amazing Sunita Patel from Sunita Yoga , for this recipe. Sunita is one of my awesome Graduate Diploma in Yoga Therapy teachers. She is is such an inspiration with a wealth of experience and knowledge.

Try drinking Turmeric Milk every day for at least a month and see if you can notice any changes in your digestive health. Id love to see some images of your creations, so please share them on Instagram and remember to tag us at @essentialwellnessyoga

Note:

According to Ayurveda, home grown produce has increased health benefits. It's also lots of fun to go and harvest your produce and use it when cooking. If you live on the Sunshine Coast, and would like to grow your own Turmeric and Ginger, I can highly recommend Fruit Tree Cottage. They have an awesome range of Fruit Trees as well as Ginger and Turmeric. Their range includes plants suited to large and small places and many are pot friendly if you are space limited. Check out their full range at Fruit Tree Cottage .

(I do not receive any benefits from recommending Fruit Tree Cottage. I just love their plants and service, and love supporting small, local businesses)

What To Expect From A Yoga Therapy Session

Thu, 27 Oct 2022 04:02:40 GMT

It has been great to have people signing up to receive their free Yoga Therapy Sessions to assist me in completing my compulsory practicum hours for the Graduate Diploma in Yoga Therapy I am working through.

I thought I would share with you all some information on Yoga Therapy Sessions and what you can expect. Remember it is not too late to sign up, I still have a lot of hours I need to complete for the course. It is beneficial for my training to have various people, ages, goals and conditions to help me gain as much practical experience as possible.

What is Yoga Therapy?

According to the International Association of Yoga Therapists (IAYT), Yoga Therapy is defined as:

" The process of empowering individuals to progress toward improved health and well-being through the application of the philosophy and practice of Yoga."

Yoga Therapy is not a yoga class. In Yoga Therapy we use a variety of tools such as exercises, asanas, breathing techniques, relaxation techniques, diet and lifestyle suggestions and more. It encompasses a whole-body holistic approach, delivered through private, therapeutic sessions.

Before Your Yoga Therapy Session

When you express your interest in a Yoga Therapy session, I will forward you a Health Intake Form and Waiver, along with a Waiver from the Yoga School (Adore Yoga) I am completing the course through.

In Yoga Therapy, we look at the individual holistically; therefore, the more information we can collect, the better we can assist your individual needs and goals. This is a therapy session, it is not a yoga practice. Like other health modalities, the information we collect is vital in helping to provide the best care and support for you. Two people presenting with the same goals and conditions may have two very different supportive practices in their Yoga Therapy session, as we work with the whole person and tailor the practice accordingly.

When you return the forms to me, we can then book your first session.

What To Expect At Your First Yoga Therapy Session

The first Yoga Therapy session may run slightly longer than subsequent sessions, though this will depend on a variety of things. Each student is an individual with differing needs and goals so there will be variances in timings. Typically though, the first session may run between 60 - 75 minutes.

At this initial session, we will go through the paperwork you have returned to me. There may be points that need clarifying or I may ask additional questions to gain extra information. This may take up the majority of the first session, or it may be very brief. Depending on your goals, a physical assessment may also be done. Together we will determine which tools of yoga will benefit you the individual, and we will work out a practice to support your goals and one that will fit in to your routine and the time you have available for practice.

I will email you after our session with the practice we have developed, along with any relaxation recordings or other information we have discussed during our session. You will have everything you need to practice at home for the time you have decided is right for you.

Follow-Up Sessions

Follow-up sessions are generally about 60 minutes. At follow-up sessions we will go through the practice from your first session and see what helped and what may not have helped you. It might be a time to collect even more information. The follow-up session allows for progression in therapy where new postures or other yoga tools can be added in. Over time, if more than one goal was expressed, this is where we can also expand the therapy.

At the end of your first session, we will discuss when you would like to book your next session. This may be a week, a fortnight, a month or longer, depending on the individual.

What Can Yoga Therapy Support?

Yoga Therapy can be used to support many health conditions, as well as support overall well-being. The list above is an example of how Yoga Therapy can help the individual. An important thing to note is that Yoga Therapy does not diagnose, nor does it claim to heal. Yoga Therapy is a holistic, complementary therapy that is not intended as a substitute for medical advice. It is intended to help the client empower themselves through the application of the teachings and practices of yoga, to support their recovery or well-being. It is perfect to be used along with other health modalities and should never be used as a replacement.

Yoga Therapy can support all ages, from children to seniors, all fitness and mobility levels. Yoga Therapy is available for all races and genders and is inclusive for all. No previous yoga experience is needed.

Yoga Therapy Tools

Yoga Therapy draws on a variety of yoga tools. We look holistically at the the whole person and use our training, knowledge and experience to draw on the most appropriate tools for the individual and the conditions presented. Some of the yoga tools used may include:

Yoga poses (asanas)
Relaxation techniques
Mindfulness, visualisation and meditation techniques
Sound techniques (mantras, voice, sounds, set phrases)
Diet and lifestyle suggestions
Breathing techniques (pranayama)
Yoga philosophy - how the mind and body affect one another
Ayurveda - the sister science of yoga
Mudras (hand gestures that allow energy to move in a certain way through your body).

It is important to remember that each session is tailored to you. If there is an aspect of yoga that you do not feel comfortable with, then we will use other tools that do resonate with you. The sessions are for you and together we develop a practice that you are comfortable with. Sometimes though, stepping out of our comfort zone and exploring new techniques can be extremely beneficial. So please come with an open mind. Who knows, something you never thought you would like might turn out to be exactly what you need!

As a Yoga Therapist, I am very aware of my scope of practice. If there are issues that I feel can be better helped or supported by other allied health professionals, I will refer you to support our therapy. Yoga Therapy is designed to work alongside other health plans and practitioners, not in place of them.

Benefits of Yoga Therapy

Yoga Therapy has many benefits for the physical, emotional, mental, energetic and spiritual body. Some of these benefits include:

Illness support - such as better managing and dealing with illnesses like diabetes, cancer, autoimmune disease, digestive issues, fatigue and heart disease, as well as strength and stamina
Chronic pain support - learning to better manage chronic pain conditions such as Fibromyalgia, Complex Regional Pain Syndrome, Chronic Fatigue Syndrome (ME/CFS) and the associated issues related to this
Supporting mental health - better manage and overcome stress, depression, anxiety, insomnia, addictions, eating disorders
Supporting neurological conditions - the symptoms caused by stroke, multiple sclerosis (MS), Parkinson’s disease, traumatic brain injury (TBI), and other neurological conditions, ADHD, Autism
Supporting overall well-being - providing tools for people who don’t have a particular health problem, but are looking to reach their highest human potential
Managing key life transitions such as changes in career, receiving a health diagnosis, becoming a parent or caregiver, moving or changes in relationships
Manage physical issues in your body such as rehabilitation from an injury or surgery, back, neck, leg (knees, ankles) and pelvis issues, wrist issues
Support and manage healthy ageing for example balance and fall prevention, osteoarthritis, osteoporosis, accepting life changes at this stage of life, strength and stamina
Supporting and managing mental and physical disabilities

If you would like to try a Yoga Therapy Session, click the 'Contact Me' button below and register your interest. I will forward you the forms required to start the process and then we can book your first session.

If you have already returned your forms and would like to book your session, click the 'Book Your Yoga Therapy Session' button below.

If you have any questions, please contact me.

Thank you for your support in my ongoing journey.

Yoga for Older Students

Fri, 14 Oct 2022 21:00:00 GMT

Why is yoga and yoga therapy for older students so beneficial and why do they require special attention?

When discussing the needs of older students, we are referring to those aged over 50. You may be surprised that we class 50 and over older, however these students present with a more unique history than our younger students. Therefore it is important to provide yoga sessions or yoga therapy that is suited to their special needs. Along with the usual intake steps that apply to all students, when looking at older students we need to pay particular attention to things such as:

injury history and medical conditions
lifestyle factors
medications
aims and expectations

Injury history and medical conditions

Injury history and medical conditions are important details that your yoga teacher should know regardless of your age. You may not know what is relevant to your yoga practice, so it is important to inform your yoga teacher or yoga therapist of your medical history, medical conditions and injury history. This allows us to provide practices that can support certain body or organ systems

Lifestyle factors

Lifestyle factors are extremely important to consider when planning a yoga practice for older students. Things to pay attention to include sleep quality, energy level and nutrition

Medication

Medication can have a huge impact on the type of yoga practice older students should be doing. Certain medications can change your balance, coordination and pain perception. Informing your yoga teacher or yoga therapist can allow them to provide a safe practice for your individual circumstances.

Key Areas For Focus in Yoga

We aim to maintain a healthy range of motion: Moving the body in different directions - forwards, backwards, side bending and rotation all encourage tissue elasticity, lubrication and circulation.
Improve posture: As we age we tend towards flexion, which can create flow-on effects on bone loading, breathing, digestion, energy, and mood. Building the back body and posterior shoulder strength, as well as allowing time in 'neutral' positions of the spine is important. Postures such as chest openers and shoulder stretches as well as deep breathing is very beneficial.
Working and strengthening under-utilised areas such as the back and posterior shoulders, the glutes, core and upper body
Improving stability and preventing falls with poses that coordinate opposite sides of the body, standing and kneeling poses, foot awareness work and moving from pose to pose are key areas to work on as we age.
Down-regulating the nervous system by emphasising the parasympathetic nervous system through mindful movement, Yoga Nidra, body scans, yin and restorative poses, Savasana, breath work and meditation.
Cultivating acceptance of the stage of life we find ourselves in is extremely important. This may involve a gradual withdrawal from family and worldly life, to prepare for life as we age. Concepts from yoga philosophy can be helpful here - svadhyaya (self-study), vairagya (non-attachment) and santosha (contentment)

There are many tools of yoga that can support the body, mind and emotions as we age. Why not give yoga or yoga therapy a try and see what it can do for you.

Calming Glitter Jar

Fri, 07 Oct 2022 21:00:00 GMT

A mindfulness tool that can help to relax both kids and adults of all ages

Not only is this a great mindfulness tool, it can also be useful for kids who find it difficult to stay still and meditate. The jar, filled with glitter and water, can help all to focus and calm down.

What you need:

a small jar (make sure it doesn't leak)
clear glue
glitter (any colours you like)
a few drops of food colouring (optional)
hot water
whisk or spoon

What you do:

You may need to experiment to get the desired consistency that is right for you. A good starting point is 20% glue and 80 % water. The more glue you use, the longer it takes for the glitter to settle after the jar is shaken. You can use clear school glue, or glue with glitter to achieve your desired effect. Have fun experimenting - you may need to draw on your mindfulness skills as the kids get glitter all over the place!

Pour the glue and hot water (tap water is fine) into the jar and whisk or stir to mix. The glue is added to make the liquid thicker and can create some great glitter swirls
Add some glitter. 1-2 tablespoons is a starting point. You can add both chunky and fine glitter. Iridescent glitter also adds a nice look. Experiment, or simply use whatever you have on hand
You can add a drop r two of food colouring if you wish
When you have blended everything, put the lid on and give it a really good shake to disperse the glitter evenly throughout
Once the ingredients are thoroughly dispersed, remove the lid and let the liquid cool without the lid
Once cool, you can secure the lid with super glue. Or if you want to be able to change the contents at any time, simply secure the lid by closing tightly
Try it out. Shake the jar and see what happens!

Purpose of the jar

Explain to your child the purpose of the jar. When you shake the jar, explain that sometimes our minds are full of thoughts, swirling around in our heads like the glitter in the jar. Sometimes we have angry thoughts. Sometimes we have sad thoughts. Sometimes we have unkind thoughts. Remind your kids that this is ok; we all have strong feelings at times, but knowing how we can calm these feelings and our body is very important. When our body and mind are calm, we find it is easier to work through any problems we have and can more easily talk about what is making us feel this way.

Simply shake the jar until the glitter is spinning wildly. Set the jar on a table or the floor and calmly watch the jar together until the glitter (and your minds), have settled down.

With some practice together, your child will soon be ready to practice this on their own when they are experiencing difficulties with their emotions.

I'd love to see your creations and your child practicing. Share your creations with us on Instagram. Remember to tag us with @essentialwellnessyoga

Ayurveda and The Use of Ghee

Fri, 30 Sep 2022 21:00:05 GMT

In the West the use of fats has been widely discussed and many people take a for or against stance on their use. There has been the "fat is good" or "fat is bad" or "some fats are bad" theories and I'm sure this discussion will continue.

In the Ayurvedic world, fats were never labelled as good, or bad. They have always been regarded as an important component of a well balanced diet and have been enjoyed in moderation for their health benefits. In Ayurveda, of all fats, ghee is considered the best fat as it contributes to the healthy functioning of our digestive juices (agni in Ayurvedic terms), immunity (oja), strength (bala), the balance of our kapha dosha and the integrity of our body tissues. Ghee can also prevent the Vata and Pitta doshas form becoming unbalanced. Ghee lubricates vata (which is typically very dry) and cools pitta (which is typically very hot). Ghee is also thought to improve eyesight, memory and the texture and feel of our skin, as well allowing smoother passage of various substances within our body's channels.

Ghee is beneficial when used internally and externally. For example, it is a great antiwrinkle cream when used consumed internally or massaged externally. Ghee can also be mixed into a fine paste with equal parts of nutmeg powder and massaged gently around the eyes and forehead before bed to help you fall asleep.

The use of ghee internally is recommended for most people. The many benefits include:

- increase digestive fire (agni)

- improve absorption and assimilation

- nourish ojas, the subtle essence of all the body's tissues

- strengthen the brain and nervous system

- lubricate the connective tissue, so make thebody more flexible

- carry the medicinal properties of herbs to all seven dhatus (plasma, blood, muscle, fat, bone, bone marrow and reproductive fluid)

- pacify Pitta and Vata

- are beneficial for Kapha in moderation

Please note: Individuals with high blood levels of cholesterol, triglycerides and sugar should not use ghee. Before beginning any treatments with ghee, have your blood checked for these factors and seek the advice of your Medical Practitioner. If these levels are high, you can use flaxseed oil to help reduce cholesterol levels.

Home Purification

Ghee is typically used in Ayurveda as a Home Purification, to help eliminate toxins in the body and restore balance to the Doshas. Drinking a small amount of ghee every day for several days creates a thin film on the body's channels that lubricates them. The allows the ama (toxins) lodged in the deep connective tissues to move freely to the gastrointestinal tract for elimination, without sticking to the channels. This is called Internal Oleation, and is usually done for 3-5 days, depending on the individual circumstances.

How to do Internal Oleation with Ghee

For 3 days in a row, take about 55 ml of warmed, liquefied ghee early in the morning

Vata - take the ghee with a pinch of rock salt

Pitta - do not put anything with the ghee

Kapha - take the ghee with a pinch of trikatu

Note: Trikatu is equal amounts of ginger, black pepper and Pippali (Indian long pepper)

Typically, internal oleation is followed by 5-7 days of external oleation (self-massaging the body with warmed oil daily), and on the following 3 days an enema.

Using Ghee On Your Skin

Ghee is great to use on your skin. Useful for treating skin peeling, dull and dehydrated skin issues, it not only provides a youthful glow but may also prevents anti-bacterial infections. The fatty acids in ghee encourage deep hydration and make even the driest of skin soft and supple. Warm up half a bowl of ghee and massage your entire body with it for 3-5 minutes before your bath. It is the perfect antidote for dry winters and dry skin.

What Is Ghee?

So what actually is ghee? Ghee, or clarified butter, is an excellent, natural herb carrier, which also has nutritional value. It is highly regarded and used in Ayurveda for all of the benefits listed above. Ghee is available commercially, but you can also make your own ghee at home.

How To Make Ghee

Makes 1 litre

Ingredients:

1 kg unsalted (organic) butter (organic is purely optional)

Method:

Put the butter in a heavy, medium size saucepan, and heat over medium-high heat, stirring frequently until the butter melts and begins to boil, taking care not to burn the butter. You will notice a thick layer of foam on the surface
Turn the heat down slightly and continue cooking. The butter will bubble and boil as the water evaporates. Do not cover the pot as it is important to boil the water out and separate the solids. The butter will foam and sputter for a while and then begin to quiet down. After about 20 minutes, the foam will begin to settle on the bottom of the pan. Stir occasionally, scraping the bottom of the pan to prevent the solids burning
Continue cooking for around 15 minutes, keeping a close watch. It will begin to smell like popcorn and whitish curds will form and separate from the clear ghee
When the whitish curds turn a light golden colour and the boiling quietens down, the ghee is ready. (The ghee can be tested for the absence of water by dripping a piece of paper in the ghee and setting fire to the end. Properly cooked ghee will burn cleanly, with no sputtering). Take the saucepan off the heat, to prevent it from burning.
Allow the ghee to cool slightly. The solid curds will settle to the bottom of the pan
Strain the ghee through a mesh strainer lined with cheesecloth into a heatproof container, then pour into clean (sterilised) glass jars. Screw the lids on and allow the ghee to cool and solidify at room temperature
Discard the curds that settled to the bottom of the pan
Ghee can be kept on the kitchen bench, it does not need refrigeration as it is shelf-stable. The solidity of the ghee can vary with different butters and climates and may range from a runny, oily consistency to a solid

NOTE: You can make ghee in smaller or larger quantities. If making smaller quantities, care should be taken as it is easy to overcook and should be cooked on a low heat during the last stage.

Medicated Ghee

Ghee is a highly effective substance for carrying herbs to the deeper tissues of the body through massage. The process of making medicated ghee is quite lengthy, but knowing what is in your final product is a great benefit. Alternatively, you may be able to purchase medicated ghee from a health food shop.

First, make the ghee as described above.

Then, make a decoction (simmering the herb in water to extract it's properties) of the desired herbs by cooking:

1 part dry herbs to 16 parts water or about 14 grams of herbs to 1 cup (250 ml) water
Boil the herbs slowly over a low flame until the water is reduced to one quarter its original amount. For example, 4 cups would be reduced to 1 cup, or 1 cup to a quarter of a cup
Strain out teh herbs. The liquid can be used as a prepared medicinal decoction, but in this case, you are going to use it for your medicated ghee
Mix equal parts of ghee and the herbal decoction
Cook it over a low flame until all the water evaporates.
Cool, strain and store as above

This post is not intended to diagnose, treat, cure, or prevent any disease. Please consult your Healthcare Provider before commencing any treatment.

Lyn holds a Master Aromatherapist and Natural Therapist Diploma with specialisations in Foundation Ayurveda, Ayurvedic Nutrition, Ayurvedic Herbal Therapy and Clinical Nutrition. Lyn is also a 500 Hr Yoga Alliance Registered Yoga Teacher with many specialisations including Ayurveda. See Lyn's qualifications here

Meditation Practice for All Ages

Sat, 17 Sep 2022 21:00:03 GMT

Sa Ta Na Ma

Meditation can be practiced by all ages. It is a wonderful practice to do as a family, or on your own. Here, I'm going to share a meditation practice that combines sound and finger movements, or mudras. Even the youngest of kids can join in this practice which can be wonderfully calming and help bring focus to your day. This combination of mudras and mantras makes it even more powerful.

When performed, this practice, also known as Kirtan Kriya activates all of your senses, awakening your brain and rejuvenating your energy. It involves the combination of focused breath work, singing or chanting (and whispering), finger movements (called “mudras” or "dancing of the hands"), and visualization.

Sa Ta Na Ma

Sit in Easy pose (legs crossed on the floor) or in a chair with your spine straight. Any position that is comfortable for you.
If it is accessible for you, close your eyes (and focus at the third eye if possible)
Begin with your hands on your knees or lap, palms facing up and just bring awareness to your breath
Use your thumb to tap each finger in turn, starting with the index finger, then the middle finger, ring finger and pinky finger. Then return to start.
As you tap the index finger you say Sa
As you tap the middle finger you say Ta
As you tap the ring finger you say Na
As you tap the pinky finger you say Ma
The breath will come automatically as you chant, so don't try to change or force the breath

There are a number of ways you can practice this Mantra and Mudra. Speaking, singing, whispering the words can all be done. Examples of a practice are:

Whisper one sound each time you tap a finger. Sa- index finger, Ta, middle finger etc…
Whisper the mantra for 2 minutes, then chant it loudly for 2 minutes more
Or Whisper for 2 minutes, then repeat silently for 2 minutes more
Or Chant loudly for 2 minutes, whisper for 2 minutes, repeat silently for 2 minutes
At the end, inhale, hold your breath for 10 seconds, exhale

Saying the sounds out aloud creates a small vibration in the throat which is believed to trigger a relaxation response. You can also follow along to a recording, such as this one:

What does the Mantra Mean?

This mantra represents the cycle of creation:

Sa means infinity
Ta means life or existence
Na means death
Ma means rebirth

Benefits of Sa Ta Na Ma Meditation

According to the Alzheimer’s Research and Prevention Foundation, this meditation is becoming scientifically recognised as a powerful tool for preventing or stopping Alzheimer's Disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory.. They recommend a 12 minute practice consisting of:

2 minutes out loud
2 minutes whisper
4 minutes silently
2 minutes whisper
2 minutes out loud

Benefits of the Mudras in Sa Ta Na Ma

The mudras in the meditation practice are also used for a variety of benefits:

Gyan Mudra - Vaayu Vardhak
This is the connection of the tip of the thumb and the tip of the index finger held while chanting SA
The connection of the tip of the thumb and the tip of the index finger (the Jupiter finger), held while chanting SA
This mudra brings us knowledge, expands our field possibilities and releases us from limitations
This connection of the thumb and index finger increases the air element within the body creating positive effects on the emotions, empowering the nervous system, stimulating the pituitary gland and the entire endocrine gland system.
Shuni Mudra – (Akaash Vardhak)
This is the connection of the tip of the thumb and the tip of the middle finger held while chanting TA
The connection of the thumb and middle finger give us patience, wisdom and purity
The connection of the thumb and middle finger increases the ether or space element within the body, creating positive effects on our thoughts and intuition. It is also believed to detoxify the body through elimination and relieve a variety of congestions
Surya Mudra – (Ravi Mudra & Prithvi Vardahk)
This is the connection of the tip of the thumb and the tip of the ring finger held while chanting NA.
The connection of the thumb and ring finger brings us vitality and aliveness
The connection of the thumb and ring finger is said to increase the earth element within the body while at the same time decreasing the fire element. This creates positive effects on our bodily tissues such as bones, muscles, tendons and inner organs. It is said to increase endurance, strength and vitality.
Buddhi Mudra – (Jal Vardhak)
This the connection of the tip of the thumb and the tip of the pinky finger held while chanting MA
The connection of the thumb and pinky finger aids clear communication
The connection of the thumb and pinky finger reduces the water element within the body. This helps to reduce challenges of excessive hormones, and water retention. It decreases watery eyes, runny noses and loose bowels.

Research also shows that by using the Hand mudras in conjunction with the sounds improves blood flow to areas in the brain that control motor sensory and memory.

Sa Ta Na Ma is a meditation practice that is simple enough for all ages to practice, and as you can see has many health benefits. Why not try this practice out with your family, or on your own. You can practice alongside a recording, or on your own at your pace, speaking, whispering or silently, or a combination.

Herbal Tea - Fennel, Cumin, Coriander

Thu, 15 Sep 2022 07:15:09 GMT

Herbal teas are very popular when following an Ayruvedic diet. Here, a combination of fennel, cumin and coriander seeds not only tastes wonderful, it is also beneficial to the body.

Let's looker deeper at the benefits of these herbs to see why this tea is so good for our bodies.

Benefits of Cumin

Stimulates agni (digestive fire)
Decreases gas
Helps with indigestion
Flushes out ama (toxic waste)
Relieves congestion
Contains antioxidants and iron
Soothes inflamed mucous membranes
Improves elimination

Benefits of Coriander

Improves digestion
Relieves gas
Helps with many pitta disorders, especially urinary or digestive
Increases digestion and absorption
Treats intestinal disorders
Aids indigestion
Calms muscle spasms
Reduces inflammation—even shown to help with rheumatoid arthritis

Benefits of Fennel

One of the best herbs for strengthening agni without aggravating pitta
Stops cramping
Increases mental alertness
Promotes breast milk flow
Helps with IBS
Relaxes the digestive tract
Alleviates gas and indigestion
Increases the burning of fat
Moves lymph.

These herbs are used for specific reasons in this tea:

The cooling capacity of coriander
Digestive aid from the fennel seeds
Digestive aid from the cumin
Vata reducing
Tridoshic
Increases agni (the digestive fire)
Cumin is pacifying to both the vata (air and ether qualities) and the kapha (water and earth) doshas. It has a slightly heating property and in excess will increase the pitta (fire and water) doshas. The coriander and fennel are at work here in this tea to balance the heat.

Fennel, Cumin and Coriander Herbal Tea

In the morning, heat 1 cup of water
To the water add
1 teaspoon fennel seeds
1 teaspoon cumin seeds
1 teaspoon coriander seeds
Set aside to cool down
Strain
Drink before lunch

N.B. this tea can create a lot of urination. Make sure you drink this before lunch so that you aren't up running to the toilet during the night!

Gratitude Jar

Thu, 15 Sep 2022 02:37:04 GMT

A great activity for you and your kids

Mindfulness activities are wonderful for both kids and adults. Here is a great family activity to foster gratitude, connection and positivity.

We all know what gratitude is, and we've all experienced gratitude many times. One way we can describe gratitude is 'a feeling of happiness that comes from something that we appreciate'. Some things we may be grateful for in our lives could be:

cuddling a pet
riding a bike
feeling the warm sun
looking at the moon
a favourite song
a favourite food
a special friend
family
a warm bed
a swimming pool when it is hot
hugs and kisses
eating ice cream
a new toy
holidays together
watching a favourite movie

When we are upset or stressed we can sometimes forget all the wonderful things in our lives. Encouraging children to remember things in their lives can be powerful. Feeling grateful can make you feel good. It's a great way to boost happiness together with your children.

What you need:

a jar
pieces of paper (coloured or white, it doesn't matter)
coloured pencils. pens or markers

What you do:

sit down with your kids and discuss the meaning of gratitude.
list the things that you are grateful for and write the ideas on the pieces of paper. If your child is old enough they can write them themselves; for younger kids you can help with that. Young children can also draw pictures
When you are ready, fill the jar with gratitude. It doesn't matter how many you start with. You can make this a regular habit by adding a few more each week as a family. You may want to choose a set day each week that suits your family, and read the new additions together before adding them to the jar
Remind your children that they can visit the jar any time to remind themselves of all the things they are thankful for
A gratitude jar will become a special family treasure you can all come back to for a boost of happiness. It's fun to look back at the contents of the jar to see what the family has experienced

You can also create different jars, for example a Kindness Jar.

Share your jars on Instagram and tag with @essentialwellnessyoga. I'd love yo see all of your creations.

Are Yoga Therapists and Yoga Teachers The Same Thing?

Tue, 13 Sep 2022 03:39:43 GMT

You may be aware that I am currently completing a Graduate Diploma in Yoga Therapy. Recently I have been asking for volunteers to help with the practicum hours I am required to complete this course. A common question keeps coming up. How is Yoga Therapy different to our usual Yoga Session? I thought I'd share some information to help you understand Yoga Therapy and how a Yoga Therapist differs from a Yoga Teacher.

Is there a real difference between Yoga Therapy and Yoga Sessions?

The answer is a definite yes! There is a HUGE difference between the two. Yoga Teachers and Yoga Therapists both start out the same way, by completing general Yoga Teacher Training. This may be a 200-Hr Yoga Alliance certified course or a 350-Hr Yoga Australia certification. These training's provide the basic requirements to teach yoga techniques such as asanas, (poses), pranayama (breathing techniques) and some courses may include basic meditation. They provide the basics needed to teach private or group yoga classes. Many students go on and complete further training in yoga areas that interest them, as I have, such as Yin Yoga, Restorative Yoga, Trauma Aware Yoga, meditation and more. (See the About section to view my qualifications.)

However, this is where the similarities end. The focus of a yoga teacher is to teach yoga techniques, the focus of a yoga therapist is much less about teaching yoga techniques. The yoga therapist's focus is all about applying specific yoga techniques to help a person reduce symptoms they may be dealing with. (more on this later!)

Yoga Therapist VS Yoga Teacher

Yoga Therapists differ from Yoga Teachers in a number of ways. Here are just a few.

Yoga Therapy Training

In order to be registered as a Yoga Therapist, you must complete at least an additional 800 hours of Yoga Therapy Training. This course is completed over a 2-year period.

With all of my basic and specialty Yoga Teacher Training, I have over 1300 Hrs of training. This, however, does not qualify me to be a Yoga Therapist (even though 100 hours of this training was in Yoga Therapy). The Yoga Therapist training specialises in equipping the therapist with the skills, confidence and qualifications we need to make a huge difference to the health and well-being of our clients. This highly specialised training allows us to work alongside other Allied Health professionals in private practice, in an integrative clinic, or in a hospital setting. We learn how to conduct 1:1 or group sessions that are either symptom- or condition-specific.

Tailored Therapy

Whether it is a 1:1 session or a small group session, Yoga Therapy is specific for each client. A detailed intake and assessment are conducted for each client, to assess their individual health and well-being needs and goals.

"When clients seek out a yoga therapist or a therapeutic group, they are usually not coming to learn yoga, but to get help with or relief from some symptom or health condition that is troubling them. In most cases, the instruction focuses on their condition and how the yoga techniques can help them feel better or improve their function, rather than on the techniques or methods of yoga practice." ~ Gary Kraftsow, C-IAYT

As Yoga Therapists, we are trained to consider the whole person (one of the reasons for the detailed intake and assessment process) through all of the varied lenses that yoga provides. We draw on our training and knowledge to view the person as an individual and work together to find what will best suit their needs. We look at the person there in front of us. As each person is different, rather than using a one practice suits all approach for a particular need or goal, we apply yoga techniques holistically to address the whole person that is seeking our help. Whether the individual is seeking support relating to decreasing symptoms of chronic pain, decreasing symptoms of chronic illness (such as from an autoimmune disease), mental health, illness support, healthy aging, improving flexibility, injury recovery, sleep issues, fatigue, or improving overall well-being, we view each person as having unique needs and goals and focus our therapy wholly on them.

After getting to know the student from information collected through the intake form, discussion with and observation of the client, the Yoga Therapist calls upon the areas of yoga that will be most beneficial to the person in front of them, their goals and their health concerns. The Yoga Therapist will work closely with the client, discussing options, to discover which yoga tools will be most beneficial for them.

A really important consideration, is that Yoga Therapists do not diagnose. Yoga Therapy is a holistic, complementary therapy that is not intended as a substitute for medical advice. It is intended to help the client empower themselves through the application of the teachings and practices of yoga, to support their recovery or well-being. It is perfect to be used along with other health modalities.

Any yoga class can be considered therapeutic. You may have experienced the therapeutic benefits of yoga through your regular practice. However, a Yoga Therapy session is more specific and targeted towards reducing or managing symptoms rather than developing your skill at particular yoga asanas or techniques. Yoga Therapy is specific to the individual client.

If you would be interested in participating in free Yoga Therapy Practicum sessions (minimum of two sessions) please contact me to find out what this entails. If you would rather not be included in the practicum sessions, I am offering reduced rate Yoga Therapy sessions for the duration of my course. Bookings can be made here

Yoga Therapy and Pain

Tue, 13 Sep 2022 02:34:56 GMT

Everybody experiences pain at some time in their lives. Pain is a very general term that can describe physical or emotional pain. According to the IASP (International Association for the Study of Pain) "Pain is an unpleasant sensory and emotional experience associated with actual or potential damage or described in terms of such damage." It is the bodies way of letting us know something is wrong, or that it perceives that something is wrong in the body. It is associated with the activation of the nervous system.

Pain varies in intensity and can range anywhere from annoying to completely debilitating. Pain can also feel different - it may be described as numb, dull, sharp, stabbing, throbbing, achy, burning, stinging, shooting or radiating, or loss of sensation. It may be isolated to one area, spread or radiate out to other areas, or may be felt whole body such as the aches associated with the flu. Pain may vary in length and frequency. It may be consistent, it may come and go, or it may only occur under certain conditions. It may be acute (short term) or chronic or persistent (long term). According to Adriaan Louw and Emilio Puentedura in Therapeutic Neuroscience Education 2013, persistent pain is "Pain that remains present past what is considered normal or average healing time, typically believed to be between 3-6 months."

What causes pain?

Pain can commonly be caused by:

headaches
migraines
muscular issues (strains, sprains)
toothache
abdominal aches and cramps
sore throats
surgery
broken bones

Pain may also be caused by illness or disease such as:

Complex Regional Pain Syndrome
Fibromyalgia
Sjogren's Syndrome and other autoimmune disease
Cancer
Arthritis and joint inflammation
Endometriosis
Neuropathic pain

Yoga Therapy and Pain

You may be wondering if Yoga Therapy can help with pain, and how? Yoga Therapy is all about the individual, so we do not use a one size fits all approach. We look at the client in front of us. Each client will present with different causes and they will experience pain differently. Their pain will affect their physical, emotional and mental bodies differently. Not only is it the physical pain that is experienced, but many other issues occur from pain conditions, such as inflammation, fatigue, insomnia, anxiety, depression, weakness and digestive issues to name a few. All this needs to be taken into account before a yoga therapy plan can be created together.

Using information we have collected from the Health Intake Form, discussions with the client and observation, we will work with the client to meet their individual needs.

How can Yoga Therapy be used to treat pain?

Yoga therapy can be used to treat pain by:

Soothing the system
Mindfulness movement and meditation
Checking reactions and thought patterns
Changing beliefs about pain
Breath work - when everything hurts, just breathe
Choosing to be comfortable in the uncomfortable
Learning to let go - what can be controlled / what can't
Relaxing the nervous system - activating the parasympathetic nervous system
When possible slow gentle movements that are, at least initially, held for short duration
Repetition - to allow observation of reactions and practice to change those reactions
Increasing blood flow
Dietary and Lifestyle considerations

Yoga Therapy is not just coming to a session and learning how to practice yoga postures (asanas). Depending on the goals of the client, their health conditions, mobility, age, fitness level and lifestyle, the Yoga Therapist will use a variety of yoga tools to workshop with the client, to create a treatment plan that is accessible and practical for the individual client. Drawing from breathwork, asanas, relaxation, meditation, sound, diet, Ayurveda (the sister science of yoga) and more, a plan is created together to help empower the client to heal themselves. Yoga Therapy is tailored to the individual and will develop and change over time.

I know firsthand how well all aspects of Yoga can help support those with pain conditions. I personally have a couple of Chronic Pain conditions and have felt and seen the benefits of many aspects of yoga and yoga philosophy. Some days I can draw on gentle Yin or restorative asanas. Some days just breathing is all I can do. Other days I work on my diet and lifestyle and a consistent meditation practice. But no matter what kind of day I am having, good or bad, I try and draw on the many aspects of yoga philosophy that help to re-frame my mindset and coping skills, allowing me to accept what is happening in my life and be grateful for the good and the not so good. Personally living with chronic pain each and every day provides me with an amazing insight into what my clients experience daily in their lives - the ups and the downs. This insight allows me to better help my clients with their experiences.

If you would like to find out more about Yoga Therapy, or how your pain conditions can be supported, please contact me . I am currently looking for clients experiencing chronic pain to complete practicum hours for the Graduate Diploma in Yoga Therapy I am completing. I would love to hear from you if you would like to be involved in these free Yoga Therapy practicum sessions.

Ayurveda - Introduction to the Doshas

Fri, 02 Sep 2022 03:13:08 GMT

Ayurveda, often called the sister science of yoga, is the ancient medical system of India and has been practised there, for thousands of years. Ayurveda encompasses the healing of the body, mind and spirit through, lifestyle, diet and rejuvenation. It is a holistic healing modality that views each person as unique and individual. In this post we will briefly look at an introduction of the doshas.

In Ayurvedic philosophy, the five elements of Earth, Water, Air, Fire and Ether, combine in pairs to form three dynamic forces called doshas. Every individual has some combination of these three doshas in their makeup. Your own individual makeup is called your prakruti, and this unique combination is the clue to discovering the foods and lifestyle that will balance your body.

You are born with your prakruti; it is set at the time of conception. The prakruti rarely changes during your lifetime. Another constitution, known as vikruti, reflects your current state of health. If you are in excellent health, your vikruti will be the same as your prakruti. More likely however, there will be a difference as the result of aspects of our diet, lifestyle, emotions, age, environment, season and more, that are not in harmony with your prakruti. A few people are born with a balance of all three doshas, but more likely we will have one or more doshas that are prominent. With proper diet and lifestyle we can achieve optimum health and help with balancing all three doshas.

It is the Tridoshas (Vata, Pitta, Kapha) job to assist with the creation of all the various tissues of the body - blood plasma and lymph (rasa), red blood (raka), muscle (mamsa), fat (medha) bone (ashti), central nervous system and bone marrow (majja), sperm and ova (shukra), and to remove any unnecessary waste products from the body. The Tri-dosha influence:

��all movements

��all transformations

��all sensory functions

��many other activities in the human body and mind

Vata

Ether and air combine to form the Ayurvedic dosha known as Vata. Vata governs the principle of movement. You might think of Vata as the force, which directs nerve impulses, circulation, respiration and elimination.

Pitta

Fire and water combine to form the Ayurvedic doshas known as Pitta. The Pitta dosha is responsible for the process of transformation and metabolism. An example of Pitta function is the transformation of foods into the nutrients that our bodies can assimilate. Metabolism that occurs in organs and tissues systems, as well as cellular metabolism is also the function of Pitta.

Kapha

Water and earth elements combine to form the Ayurvedic doshas known as Kapha. Kapha is responsible for growth, adding structure unit by unit. Kapha is responsible for protection in the body. Examples of Kapha in the body are the cerebral-spinal fluid protecting the brain and the spinal column, and the mucosal lining of the stomach.

I will go further into the specific characteristics of each dosha in other posts. For this introduction though, it is helpful to note that by knowing your body type or dosha, you have immediate usedful information to support your health and well-being such as:

��what to eat

��how to exercise

��what to wear

��how to cleanse and purify your body

��how to prevent disease

Doshas are very subtle substances, with a specific language used to describe them. There are 20 fundamental attributes of any particular substance:

Heavy-Light

Cold-Hot

Wet-Dry

Solid-Liquid

Slow-Sharp

Stable-Mobile

Soft-Hard

Clear-Sticky

Smooth-Rough

Subtle-Gross

As you can see, the attributes come in pairs, which are opposite to one another. These opposites are used to treat imbalances; for example if you treat a Vata person who is too cold, you would give them hot substances. You would also ensure, in this example, that these substances are combined with liquids because hot substances can dry out Vata, which is already too dry by nature.

There is so much information to share with you about Ayurveda and the Doshas, and if I shared it all here it would be a very long post! It may also become very confusing to try and digest it all at once. So I will be sharing small snippets of information that can help build your understanding of this amazing healing, wellness and lifestyle modality. I look forward to sharing more with your soon.

Yoga and Anxiety

Wed, 25 May 2022 01:12:26 GMT

How Can Yoga Help?

Anxiety is experienced when our body reacts to stress. Our sympathetic nervous system kicks in and sets off a wave of chemical reactions in the body to help us deal with perceived or actual threats and helps us prepare to flee or fight the cause. This can lead to a variety of symptoms that may include:

feeling short of breath
clammy / hot
fearful
restless

When the cause of the stress has passed, our body returns to normal and the symptoms are relived. If we experience stressors frequently, our body stays on high alert and the stress response gets stuck in overdrive. Over time, the bodies physical and emotional responses to stress become experienced as anxiety. Different symptoms are experienced by different people, but they may include:

digestive issues
sleep issues
physical pain
racing mind
shortness of breath
feelings of panic
exhaustion

Yoga is highly effective in helping regulate the autonomic nervous system. The many tools of yoga - from breathing techniques and meditation to physical postures (asanas) and mantra recitation, can help move the body from that high alert state of the sympathetic nervous system, to a state of calm (the parasympathetic nervous system).

Yoga Therapy can play a vital role in helping support people of all ages who experience anxiety. According to the International Association of Yoga Therapists (IAYT), "Yoga Therapy is the process of empowering individuals to progress toward improved health and wellbeing through the application of the teachings and practices of yoga. Yoga is a scientific system of self-investigation, self-transformation, and self-realisation that originated in India."

Yoga therapy is a wonderful complementary therapy for those with anxiety or panic disorders. Working with each individual, using a tailored approach to suit the specific needs of the student, techniques can be used to help them stay grounded and connected to the breath and body when feeling anxious or during a panic attack. Mindfulness-based practices can also be used to manage unwanted thoughts such as anticipating future panic attacks.

Key yoga techniques for managing acute anxiety and panic disorder include:

relaxing muscle tension
combining gentle movements with coordinated breathing
pranayama - yoga breathing techniques
meditation

If you would like to find out more about how yoga can help anxiety and panic disorders, please contact me .

To book a Private Yoga Session to tailor an individualised support plan for your needs, click on the Book Now button at the top of the page and go to 'Private Sessions'.

Lyn is currently completing her Graduate Diploma in Yoga Therapy

Lushious Lemon Spotlight

Wed, 25 May 2022 00:26:19 GMT

Brighten your day and freshen your home with the crisp, happy, citrusy aroma of Lushious Lemon essential oil blend! This blend features bright, uplifting oils - Lemon, Lemon Myrtle, Eucalyptus, Ylang Ylang and Spearmint - in a perfect combination that brings a bit of sunshine to your day while removing any unwanted odors at the same time!

JUST A DROP OF LUSHIOUS LEMON…

Has a bright, fresh, uplifting aroma
A great way to brighten and freshen your space
Can be diffused throughout your home to create a positive atmosphere
Features Lemon Myrtle essential oil, known for its odour properties
Includes Ylang Ylang essential oil, known for its joyful floral aroma
Has a sweet, citrusy aroma with floral and minty undertones
Makes a great addition to bath and body DIYs
Adds a lovely citrus twist to home and cleaning DIYs

Bath & Body Works has nothing on this incredible scent! Lushious Lemon Essential Oil Blend can rival any candle in its ability to freshen a space, and it comes without all the toxins of a scented candle. Plus, this bright, happy blend is infused into hand soap and lotion, so we get all the good stuff and none of the bad.

BACKGROUND

Lushious Lemon essential oil blend features Lemon essential oil that is cold pressed from fruit grown on the Amanzi Amahle Cooperative Farm in South Africa, as well as Lemon Myrtle essential oil that is extracted from steam-distilled leaves of the myrtle plant. Floral Ylang Ylang, obtained from plants grown in Madagascar, and cool Spearmint and Eucalyptus Globulus round out the aroma, adding a touch of herbal depth.

KEY CONSTITUENTS

Constituents are naturally occurring compounds in plants (and therefore essential oils) that give them sprecic health-supporting properties

Limonene: known for its anti-inflammatory, antioxidant, anti-stress support, this is a powerful constituent with many health benefits
Gamma-terpinene: a potent antioxidant, Chinese medicine believes that this constituent may halt the advance of unwelcome microbes, reducing the risk of colds and 'flu-like symptoms.’
Alpha-pinene: a powerful antioxidant, some studies have shown alpha-pinene to support the body through inflammation and to help calm the mind.
Eucalyptol: eucalyptol has a distinctive, fresh aroma that has a calming effect on the user when applied in aromatherapy.

LUSHIOUS LEMON & EMOTIONS

This blend is a wonderful choice for encouraging joyful, abundant thoughts and emotions. Ylang ylang is well known for its use in aromatherapy to help release stress and anxiety, and is especially helpful when battling low self-esteem and confidence. Lemon and Lemon Myrtle have a cleansing, uplighting scent that is wonderful for processing feelings of frustration or lack. The crisp scent of Spearmint and Eucalyptus is also good for releasing physical and emotional tension. So when you combine all these oils into one blend, you have a wonderful option for emotional support!!

PRODUCT OPTIONS

Lushious Lemon Essential Oil Blend
Lushious Lemon Foaming Hand Soap
Lushious Lemon Foaming Hand Soap Refill
Lushious Lemon Hand Lotion

DAILY HABITS WITH LUSHIOUS LEMON

Note: As with citrus oils, avoid direct sunlight or UV rays for up to 12 hours after applying Lushious Lemon.

Household

Make a DIY Mattress & Upholstery Spray for refreshing linens and mattresses with each sheet change or every time you make the bed. Switch up the oils as you like:
8oz glass spray bottle
2 tsp Thieves Household Cleaner
20 drops each Lushious Lemon, Lavender
Fill with filtered water
Diffuse it in your kitchen to help brighten the space or cleanse the air of cooking odors.
Diffuse it to neutralize unwanted odors throughout the home and fill your space with its cheerful aroma.
Add 40 drops of Lushious Lemon to your Thieves Household Cleaner for a fresh, spring scent.
Add Lushious Lemon to dryer balls for fresh, citrusy smelling laundry. Use 3 drops per wool dryer ball.
Use Lushious Lemon in this DIY Laundry Scent Booster
To a large glass jar with airtight lid, add
1 1/2 cup salt Epsom Salt
1/2 cup baking soda
40 drops Lushious Lemon
Whisk together until all ingredients are well combined.
To use: add 1-2 Tbl into the washer before adding any laundry. Add laundry and the normal amount of laundry detergent.

Personal Care & Beauty

Inhale Lushious Lemon for a mid-afternoon reminder of sunny days.
Diffuse Lushious Lemon (or one of the blends below) while you journal, meditate and process any feelings of lack, frustration or low confidence.
Make the bright, luxe scent part of your signature personal fragrance.
Add it to V-6 Vegetable Oil Complex in a roll-on bottle and apply topically to your chest and the crown of your head to promote feelings of joy and ease.
Apply it to your neck or wrists to create a soft, sweet personal fragrance. Use alone or pair it with Vanilla, Lavender, Grapefruit or Bergamot.
Make this Sunny Days perfume roller:
10mL roller bottle
20 drops Lushious Lemon
5 drops each Geranium, Grapefruit, Bergamot
Fill with carrier of choice
Whip up a Spring Blossoms room spray:
2oz glass spray bottle
20 drops Lushious Lemon
10 drops Tangerine or Orange
10 drops Joy or Geranium
Splash witch hazel
Fill with filtered water

DIFFUSE:

Diffusing is a wonderful health habit! We have our diffuser going almost 24/7 and love to choose blends that are supportive of individual needs or systems. Try some of these great combinations and enjoy the bright, fresh scent of Lushious Lemon!

Good Morning: 6 drops Lushious Lemon, 4 drops Peppermint
Fresh Flowers: 4 drops Lushious Lemon, 3 drops each Geranium, Grapefruit
Greenhouse: 6 drops Lushious Lemon, 4 drops Cypress
Cloudy Day: 4 drops Lushious Lemon, 3 drops Bergamot, 3 drops Vetiver
Fresh Rain: 6 drops Lushious Lemon, 4 drops Clove

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed As an Aromatherapist I would love to be able to share with you all of the benefits of essential oils , but as I only recommend and use one brand of essential oil I am unable to do this compliantly. So please do your own research into the amazing benefits of essential oils and discover why they are so powerful.

DIY Stress Recovery Serum

Mon, 16 May 2022 23:09:18 GMT

Support your body daily

It is no secret that emotional and psychological stress can wreak physical havoc on the body. We’ve all heard of the ‘mind body connection’ and probably have our own stories of how something has gone downhill physically during times of stress. Even current scientific research has connected stress to physical ailments. And lately stress seems to be the theme of the world… for us, for our kids, for our circumstances...

So, what do we do about it?! We find ways to effectively process stress and we support our bodies DAILY with supplements, high quality nutrition and essential oils. And this simple DIY is one that you will want to always keep on hand for daily wellbeing support!

DIY STRESS RECOVERY SERUM

The adrenal glands are located just above the kidneys and are known for the 'fight or flight' response... which is great if we're running from a lion, but the constant stress of daily life keeps them on overdrive! Help support your overall well-being and keep going strong:

120 ml (4oz) glass dropper bottle
Castor oil
25 drops Nutmeg essential oil
20 drops Clove essential oil
20 drops Frankincense essential oil
20 drops Rosemary essential oil
Apply over the lower back every morning and before bed each evening!

You can use any carrier oil, but castor oil is specifically chosen as the fatty acids in castor oil allow the essential oils to be easily absorbed through the skin. High quality, cold-pressed castor oil can help your body to detoxify and improve circulation.

Let’s take a quick look at the oils in this serum….

Nutmeg : Nutmeg comes from an evergreen tree that’s indigenous to Indonesia, and has a warm, spicy aroma that is energising and uplifting.
Frankincense : Frankincense has an earthy uplifting aroma that promotes feelings of relaxation and tranquility
Clove : Clove has a spicy, warm, inviting aroma that always feels familiar. The flower bud and plant stem are steam distilled to produce this rich, strong essential oil. This process results in the appearance of eugenol, a powerful constituent that makes this essential oil so potent.
Rosemary : Rosemary has a complex, woodsy aroma that can help create an energising environment and promote a sense of clarity.

Use this Wellbeing Serum daily over the lower back in the morning and before bedtime for support!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed As an Aromatherapist I would love to be able to share with you all of the benefits of the oils in this wonderful serum, but as I only recommend and use one brand of essential oil I am unable to do this compliantly. So please do your own research into the amazing benefits of essential oils and discover why this blend is so powerful.

Simple Swaps for Healthy Hormones

Wed, 11 May 2022 03:32:32 GMT

Support your hormones

It’s no secret that small, daily actions are the key to overall health and longevity. Doing good things consistently makes a huge health impact, and one health area we can support that has far reaching consequences is our hormones. Healthy, balanced hormones are essential for every other health concern, and these simple swaps can help us make huge strides towards achieving that balance.

Scented Lotions for Massage Oils

Conventional scented lotions are chock full of ingredients that can disrupt the natural balance of skin, cause allergies and even affect hormones over time. Ditch the conventional stuff and reach for your favourite Young Living massage oil - Relaxation or Sensation would be a great choice!
Relaxation massage is a calming blend of Lavender, Ylang Ylang, Bergamot, Tangerine and other oils that smells incredible, promotes feelings of calm and connection and uplifts the spirits.
Sensation is formulated with Geranium, Jasmine and Ylang ylang to create a beautiful scent that is feminine, romantic, and refreshing, The unique blend of essential oils can encourage and amplify an atmosphere of love, excitement, and affection.

Springtime Candles for Clary Sage Essential Oil

Clary Sage is a distinctly feminine oil that we love for everything from supporting healthy skin to wearing as a personal fragrance to supporting healthy hormone levels! The scent of Clary Sage feels like walking through a springtime garden just as it’s beginning to bloom - sweet and floral and fresh.
Clary Sage has a calming, soothing, lightly floral aroma that pairs well with citrus oils and smells as good as any springtime candle! Try Clary Sage with Citrus Fresh and Tangerine or with Lemon and Bergamot.

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Clary Sage Spotlight

Wed, 11 May 2022 03:07:27 GMT

A beautiful, distinctly feminine essential oil

Clary Sage is a distinctly feminine oil that we love for everything from supporting healthy skin to wearing as a personal fragrance to supporting healthy hormone levels! This oil is a great choice for women for many reasons.

JUST A DROP OF CLARY SAGE...

Has a calming, soothing, lightly floral aroma
Promotes the appearance of healthy-looking skin and hair
Helps soothe minor skin irritations
Geared toward women for its hormone support properties
Supports healthy oestrogen levels through naturally occurring phytoestrogens
Makes a lovely perfume

Clary Sage essential oil is a main component of the Dragon Time oil blend, a blend formulated for supporting normal, healthy emotions during the female monthly cycle. Clary Sage contains the naturally occurring constituent linalyl acetate, which contributes to its calming and soothing herbal aroma. Applied topically, Clary Sage essential oil promotes the appearance of healthy-looking skin, making this an oil every woman wants to have in her arsenal!

BACKGROUND

Native to the Mediterranean region, clary sage is a perennial shrub in the Salvia family. Traditionally used as a medicinal herb, it typically grows 3–4 feet tall and produces showy purple blooms that attract pollinators. Young Living’s Clary Sage essential oil is steam distilled from the flowering parts of the plant at the Mona, UT and Simiane-la-Rotonde, France farms.

KEY CONSTITUENTS

Constituents are naturally occurring compounds in plants (and therefore essential oils) that give them specific health-supporting properties.

Linalyl acetate: a potent antioxidant that promotes circulatory health and allows the body to support healing from ischaemic injury (injury as a result of poor blood flow)
Linalool: supports stress relief and uplifts the mood, helps support the body during times of illness and stress.

CLARY SAGE & EMOTIONS

Clary Sage can be a powerful tool for female emotions! Since we know of its oestrogen-support properties this makes a lot of sense. When our hormones are unbalanced it takes a toll on our health - both physical and emotional. Clary Sage is grounding and comforting and evokes feelings of feminine energy. It pairs well with citrus oils like Bergamot and Tangerine as well as patchouli and Lavender.

Clary Sage is also a component in the supplement CortiStop (available from YL USA) because of its ability to balance hormones and stop the stress response. Stress wreaks havoc on our health, so any ways we can find to support stress reduction are key! Pair daily use and inhalation of Clary Sage with meditation, journaling, affirmations and prayer.

CLARY SAGE & PREGNANCY

Because Clary Sage contains phytoestrogens, it can increase fertility in some women. It can also be used to support labor! Because of this some women choose to avoid excess use of clary sage during pregnancy until labor is desired.

PRODUCT OPTIONS

Clary Sage Essential Oil
Clary Sage is also found in Transformation Essential Oil Blend, Dragon Time Essential Oil Blend, SclarEssence Essential Oil blend and Dragon Time Massage Oil.

COMPANION PRODUCTS

Progessence PhytoPlus Serum
SclarEssence Essential Oil Blend
EndoFlex Essential Oil Blend
Lavender Essential Oil
Dragon Time Essential Oil Blend

DAILY HABITS WITH CLARY SAGE:

Note: As with citrus oils, avoid direct sunlight or UV rays for up to 12 hours after applying clary sage.
Inhale or diffuse Clary Sage in the evening to help create a tranquil environment, especially at bedtime.
Add a few drops to your facial essence, serum, or moisturiser and apply at bedtime for healthy looking skin.
Make this Glow Up Serum:
4oz dropper bottle
Carrier of choice
25 drops each Clary Sage, Frankincense
Optional 20 drops Blue Tansy or 5 droppersul CBD Beauty Boost
Mix Clary Sage with aloe vera gel and apply it following sun or wind exposure.
Make a simple DIY After Sun Spritz (you can use this after time out in the cold and wind as well!):
2oz glass spray bottle
20 drops Clary Sage
10 drops each Lavender, Copaiba, Frankincense
Liquid carrier oil of choice
Use in conjunction with Progessence PhytoPlus to support female hormone levels.
Dilute with V-6 Vegetable Oil Complex and massage it over the lower abdomen and back as desired, especially during menstrual cramping.
Make an Aunt Flo Roller:
10mL roller bottle
10 drops each Geranium, Bergamot, and Lavender, Cypress
20 drops each Clary Sage, Copaiba
Liquid carrier of choice
Apply it to your neck or wrists to create a soft, sweet personal fragrance. Use Clary Sage alone or pair it with Vanilla, Lavender, Grapefruit or Bergamot.
Make this I am Beautiful perfume roller:
10mL roller bottle
10 drops each Frankincense, Clary Sage
5 drops each Geranium, Orange, Lemon, Grapefruit, Bergamot
Fill with carrier of choice
Make this Supermom roller for when you need to be calm and collected and get things done:
10mL roller bottle
15 drops Clary Sage
10 drops Lavender
5 drops each Geranium, Cedarwood, Ylang Ylang
Carrier of choice
Take a relaxing bath before bed. Add 10 drops each Clary Sage + Lavender to 1 cup epsom salt and place under warm running water.
Make this Aunt Flo Massage Oil to support your body through cramps. Apply over the abdomen and lower back as needed.:
¼ cup V-6 Vegetable Oil Complex or other carrier oil
20 drops Clary Sage
20 drops Lavender
10 drops Bergamot
10 drops Cypress
Optional: a few pumps Relaxation Massage Oil
Add Clary Sage to your bath and body products for a slightly floral, herbaceous scent.
Make a DIY Luscious Locks Hair Mask:
¼ cup coconut or avocado oil
25 drops Clary Sage
20 drops Cedarwood, Rosemary
Apply to slightly damp hair or spot treat dry areas. Let sit for up to 10 minutes then shampoo as desired.
Apply Clary Sage to the inside of the ankles and rub over the abdomen during labor to support contractions.
Make a No Fear Labor Roller:
10mL roller bottle
30 drops Clary Sage,
20 drops Valor, Patchouli, Lavender, Tangerine
Carrier of choice
Whip up a Spring Blossoms room spray:
2oz glass spray bottle
20 drops Winter Nights
10 drops Tangerine or Orange
10 drops Ylang Ylang
Splash witch hazel
Fill with filtered water

DIFFUSE:

Spring Breeze: 4 drops each Grapefruit, Clary Sage, Royal Hawaiian Sandalwood
Fresh Linens: 3 drops each Lavender, Clary Sage, 2 drops each Lemon, Lime, Vetiver
Greenhouse: 3 drops Rosemary, 2 drops each Clary Sage, Jade Lemon, Tangerine, Thyme
Feminine Energy: 4 drops Clary Sage, 3 drops each Lavender, Jasmine, 2 drops Rosemary
Citrus & Sage: 4 drops Citrus Fresh, 3 drops each Lemon, Clary Sage

For more information on the benefits of clary sage, please do a search on PubMed

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Roller Blends With Lavender

Wed, 11 May 2022 02:32:06 GMT

Lavender is a great beginner oil making it a favourite for DIYs and roller blends

Lavender is one of the most versatile essential oils and a great beginner oil, making it a favourite for DIYs and roller blends. From skin care products to relaxing routines, this oil can infuse and enhance many areas of your life!

Lavender is The Grandmother of essential oils - soft and huggable, gentle, smells like flowers, calming, and the one you want around if you are sad, tired, or need comforting. She has experience and wisdom and seems to be able to fix every problem. She is soft-spoken and makes you feel more rested the moment she's around. And she seems to have that perfect knack with any baby. And these roller blends will bring the calm, soothing feelings of lavender into your everyday life.

ROLLER BLENDS WITH LAVENDER

Note: all recipes are for a 10mL roller bottle. We recommend Young Living’s V-6 Carrier Oil Complex, but you can also use organic jojoba oil or fractionated coconut oil.

Featured Roller Blends:

Unicorn Roller: for emotional support

Optional: dried rosebuds, dried lavender, and/or dried chamomile
10 drops each White Angelica, Lavender, Tangerine, Valor
5 drops each Release, Patchouli
Fill with V-6 carrier or carrier oil of choice

Seasons Change Roller: for respiratory support

10-20 drops each Lavender, Lemon, Peppermint, Tea Tree, Copaiba
Fill with V-6 carrier or carrier oil of choice

Calm & Collected Roller: for attention & focus

15 drops each Lavender, Vetiver, Cedarwood
Optional: 10 drops GeneYus
Fill with V-6 carrier or carrier oil of choice

Additional Roller Blends:

Liquid Courage Roller: for bravery and calm

15 drops Valor, Stress Away, Lavender
10 drops Patchouli
5 drops Vetiver
Fill with V-6 carrier or carrier oil of choice

Head On Roller: for head and neck tension

20 drops Peppermint, Copaiba, Lavender
10 drops Frankincense
Fill with V-6 carrier or carrier oil of choice

T-Zone Roller: for oily skin needs

15 drops each Lavender, Lemon, Tea Tree
Fill with V-6 carrier or carrier oil of choice
Apply to T-zone or any areas of the face that are more oil-prone.

Hit the Pavement Roller: for when skin needs some TLC

15 drops each Lavender, Copaiba, Frankincense
10 drops Myrrh, Helichrysum
Fill with V-6 carrier or carrier oil of choice
Note: This also makes a great spray so that boo-boos don’t need to be touched.

After Sun Roller: for when skin gets a little too much sun

15 drops each Lavender, Peppermint, Tea Tree
Fill with V-6 carrier or carrier oil of choice
Note: This also makes a great spray so that skin doesn’t need to be touched.

SleepyTime Roller: for sweet sleep

10-20 drops each Lavender, Cedarwood, Vetiver, Tangerine
Fill with V-6 carrier or carrier oil of choice

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Ditch & Switch Kids Toothpaste

Tue, 10 May 2022 02:39:53 GMT

As the gatekeepers of our homes we have such a great opportunity to bring in healthy products and create healthy habits for ourselves and families! Join us as we detox our bathroom shelves and switch out conventional kids’ toothpaste for Young Living KidScents Toothpaste!

Brushing teeth can sometimes be a struggle with kids, but using the citrusy KidScents Toothpaste from Young Living makes it so much more enjoyable!! Not only will your kids love the taste, this advanced formula cleans teeth without any of the harsh additives found in most commercial toothpastes. Fluoride and GMO free, this plant-based toothpaste supports healthy-looking gums and teeth and is infused with the highest quality essential oils you can find!

WHY WE LOVE IT

Cleans teeth gently with a naturally derived formula created for children
Formulated with gentle, odour-absorbing baking soda for fresher breath
Fights plaque with brushing
Removes surface stains gently
Provides a long lasting, clean, and fresh feel
Formulated without fluoride; SLS; synthetic dyes; peroxide; artificial colours, flavours, or preservatives; or gluten-containing ingredients

Sadly, conventional kids’ toothpaste formulas are filled with synthetic additives, artificial flavouring and colouring agents that are not just unnecessary, they are harmful when ingested in small quantities over time. The membrane lining of the mouth has an absorption efficiency of more than 90% which means when we brush our teeth, we are brushing our gums, too, and even if toothpaste isn’t swallowed, it is still entering the bloodstream via the mucosal lining. Here are a few top offenders…

Sodium Lauryl Sulfate (SLS): SLS promotes the foaming action of conventional toothpastes, but does nothing as far as efficacy. It has been linked to the development of canker sores and can change the way the taste buds work. (This is why everything tastes bad after you brush your teeth!)
Triclosan: This chemical is common in toothpaste and has been linked to antibiotic resistance and endocrine disruption. Disruption in the endocrine system can create serious effects, especially over time.
Artificial Dyes and Colours: To make the blue or red stripe that is perfectly placed in the middle of the toothpaste, manufacturers add food colouring, often a petroleum based product. Red 40, Yellow 5 and Yellow 6 are the worst according to a report from the Center for Science in the Public Interest . Some of these food dyes come with side effects like hyperactivity and hypersensitivity reactions.
Propylene Glycol: Propylene glycol is used as the surfactant in conventional toothpaste to promote foaming. It is found extensively in the paints, enamels, and antifreeze, and pharmaceutical grade propylene glycol is common in personal care products. Unfortunately it can cause skin, lung and eye irritation.
Titanium Dioxide: White titanium dioxide is added to make toothpaste, and it is entirely unnecessary. It is also found in supplements, added to foods and to make paint white. Titanium dioxide is currently under review as far as its safety.

KEY INGREDIENTS IN KIDSCENTS TOOTHPASTE

When it comes to all of Young Living’s products, you’ll only find the best, purest ingredients that you can be sure are safe and effective. And the KidScents toothpaste is no exception! It has a short list of ingredients, including plant-based surfactants, stevia and essential oils!

Key Ingredients:

Baking soda
Xylitol
Stevia
Coconut oil
Grapefruit essential oil
Spearmint essential oil

TO USE

Use daily to help young smiles stay vibrant. Put a small amount of toothpaste on a brush, help the child brush teeth, and rinse thoroughly after each meal or as directed by a dentist or doctor. Supervise children until good brushing and rinsing habits are established.

*Intended for children 2 years and older. For children under 2 years of age, consult a dentist or doctor before use.

Switch out conventional kids’ toothpaste for Young Living KidScents Toothpaste this month!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

DIY Thieves Cleaning Fizzies

Tue, 10 May 2022 02:01:38 GMT

Do you want rid your bathrooms and toilets of odours and have them smelling fresh and clean? Then try this DIY Thieves Cleaning Fizzies recipe which you can use with Thieves blend or other citrusy essential oils!

Make you own DIY Thieves Cleaning Fizzies recipe today with these simple steps:

Ingredients

1 cup baking soda
1/2 cup citric acid
1/2 cup cornstarch
3 teaspoons water
1 teaspoon Thieves Household Cleaner
40 drops Lemon Essential Oil or Thieves or Citrus Fresh Essential Oil Blends
3 teaspoons V-6 Vegetable Oil Complex
Ice cube tray or candy mold

Instructions

1. In a large bowl, combine all dry ingredients and mix evenly.
2. In a separate bowl, combine water, essential oils or blends, and V-6.
3. Pour liquids into a large bowl and whisk together until combined.
4. Use mixture to fill ice cube tray or candy mold about three fourths full. If mixture expands and spills over mold, gently replace into the mold.
5. Let sit overnight to dry in room temperature area. When dry, pop tablets out and store in a glass jar.
6. When needed, put a tablet in the toilet bowl, hard-to-clean bottles, or sink full of dishes to help clean and deodorize. Let tablet sit in bowl, bottle, or sink for 20-30 minutes to fizz and dissolve. Once dissolved, flush or rinse out.

Now you’re ready to clean without the slightest fuss!

Note: This recipe is not recommended for toilet tanks.

This recipe for DIY Cleaning Fizzies isn’t limited to bathroom cleanup! You can also use it to clean out small-necked bottles or use it as a dish soak for a sink full of dirty pots and pans. Do you want rid your bathrooms and toilets of odours and have them smelling fresh and clean? Then try this DIY Cleaning Fizzies recipe.

Image and recipe courtesy of Young Living Singapore

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Peppermint Brownies with Berries

Tue, 10 May 2022 01:48:16 GMT

Did you know you can use therapeutic grade essential oils in your cooking? If you love the combination of chocolate and berries then you will love these! To make it even more special I've added some peppermint essential oil to take this gooey goodness to the next level. This recipe has been adapted from a recipe by Dean Brettschneider from Baker and Cook Singapore.

Ingredients

300 gm dark chocolate, chopped
65 gm cocoa powder
300 gm butter, diced
225gm plain flour
400 gm sugar
6 eggs
2 teaspoons vanilla essence
4-5 drops Peppermint Essential Oil (start with 1-2, mix well and taste, better to start slow and add more if needed)
70 gm almonds, sliced
100 gm frozen strawberries, broken into small pieces (you can also use a mix of berries e.g. strawberries, blueberries, blackberries, raspberries, choose your own combination or use whatever you have on hand)
1/4 punnet each of strawberries, blackberries, raspberries, blueberries, for serving
icing sugar, for dusting

Method

Preheat oven to 170deg C

Prepare a 20 cm x 30 cm slice tin with non-stick baking paper

In a medium bowl, sift together the flour and cocoa powder and set aside

Place a medium sized saucepan of water onto the stovetop. On a medium heat bring the water to a simmer. In a medium sized bowl, place the butter and chocolate. Place the bowl over the simmering water to melt, making sure not to let the base of the bowl touch the water. Mix the chocolate mixture until smooth. Remove from the heat and allow to cool to body temperature

In a separate medium mixing bowl, whisk together the eggs and sugar until thick and creamy.

Add in the vanilla essence and chocolate mixture and mix until smooth. Add in Peppermint Essential Oil. Gently fold in the flour mixture until just combined.

Pour the batter into the prepared slice tin. Sprinkle evenly with the almond pieces and frozen raspberries

Place the tray onto the middle shelf of the oven and bake for 35-40 minutes or until a skewer comes out clean on the edges but Is still gooey in the centre. The more baking time the less gooey texture your brownie will be.

Place onto a wire cooling rack to cool

Once the brownie is completely cooled, serve with a mixture of fresh berries and a good dusting of icing sugar

Note

Please ensure the essential oil you use is Therapeutic Grade and safe for ingestion. I recommend Young Living Peppermint Essential Oil.

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMe d

Related Resources:

Peppermint Diffuser Blends

Mon, 09 May 2022 23:28:03 GMT

Crisp and cool like a breath of fresh air… that is Peppermint. This oil is incredibly versatile and one that we always want to have on hand. Support for tension, focus, digestion, airways - there is much Peppermint can do for us, and it is amazing when diffused!

Featured Diffuser Blends

Seasons Change: 3 Peppermint + 3 Lemon + 3 Lavender + 3 Tea Tree
Sugar Cookie: 4 drops Peppermint + 5 drops Stress Away
Tension Melter: 3 drops Peppermint + 4 drops Lavender + 3 drops Frankincense
Joyful Morning: 4 drops Peppermint + 4 drops Joy
Ocean Breeze: 4 drops Peppermint, 3 drops each Lime, Lavender
Aveda: 4 drops Rosemary + 3 drops Peppermint, Lemon + 2 drops Eucalyptus Radiata

More blends to love…

Tis the Season: 5 drops Christmas Spirit + 4 drops Peppermint + 3 drops Orange
Deep Breath: 4 drops each Peppermint, Raven or R.C., Lemon
Herb Garden: 4 drops Rosemary + 3 drops each Lavender, Peppermint + 2 drops Thyme
Summer Days: 4 drops Peppermint + 3 drops Lemon Verbena or Lemon Myrtle + 2 drops each Grapefruit, Bergamot
Crisp and Cool: 4 drops each Peppermint, Lavender + 3 drops Jade Lemon

Related Resources:

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Roller Blends With Peppermint

Mon, 09 May 2022 23:19:23 GMT

Crisp and cool like a breath of fresh air… that is Peppermint. This oil is incredibly versatile and one that we always want to have on hand. Support for tension, focus, digestion, airways, soothing the skin - there is much Peppermint can do for us! And these roller blends will bring the fresh invigorating feelings of peppermint into your everyday life.

ROLLER BLENDS WITH PEPPERMINT

Note: all recipes are for a 10mL roller bottle. We recommend Young Living’s V-6 Carrier Oil Complex, but you can also use organic jojoba oil or fractionated coconut oil.

FEATURED BLENDS

Calm & Collected Roller: for attention & focus

15 drops each Peppermint, Vetiver, Cedarwood
Optional: 10 drops GeneYus
Fill with V-6 carrier or carrier oil of choice

Post-Workout: for soothing sore muscles

20 drops Peppermint, Copaiba, Idaho Balsam Fir
2 droppersful CBD (optional)
Fill with V-6 carrier or carrier oil of choice

Belly Ease: for digestive support

15 drops each Peppermint, Lemon, DiGize
Fill with V-6 carrier or carrier oil of choice

MORE BLENDS TO LOVE…

Happy Noses: for opening the airways

15 drops Peppermint, Raven, Lemon, Eucalyptus (any variety)
Fill with V-6 carrier or carrier oil of choice

Rise & Shine: for energy & vitality

20 drops Peppermint, Orange
15 drops En-R-Gee
Fill with V-6 carrier or carrier oil of choice

Seasons Change Roller: for respiratory support

10-20 drops each Lavender, Lemon, Peppermint, Tea Tree, Copaiba
Fill with V-6 carrier or carrier oil of choice

Head On Roller: for head and neck tension

20 drops Peppermint, Copaiba, Lavender
10 drops Frankincense
Fill with V-6 carrier or carrier oil of choice

Herb Garden: a lovely perfume blend

20 drops Lavender Grapefruit, Orange
15 drops Rosemary, Peppermint
Fill with V-6 carrier or carrier oil of choice

Keep Calm: for calming and soothing tense areas at night

20 drops Lavender, Frankincense, Idaho Balsam Fir
15 drops Peppermint
Optional: dried rosebuds, dried lavender, and/or dried chamomile
Optional: dried rosebuds, dried lavender, and/or dried chamomile

After Sun Roller: for when skin gets a little too much sun

15 drops each Lavender, Peppermint, Tea Tree
Fill with V-6 carrier or carrier oil of choice
Note: This also makes a great spray so that skin doesn’t need to be touched.

Related Resources:

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

DIYS with Peppermint

Mon, 09 May 2022 23:08:37 GMT

Crisp and cool like a breath of fresh air… that is Peppermint. This oil is incredibly versatile and one that we always want to have on hand. Support for tension, focus, digestion, airways, soothing the skin - there is much Peppermint can do for us! Add this uplifting oil to your routine with these simple DIYs.

Fresh Breath Spray with Peppermint Wellness

Spray into the mouth and onto the tongue as desired to freshen your breath!

10mL glass spray bottle
2 drops Peppermint, Spearmint
Splash Thieves Mouthwash
Fill with filtered water
Shake well before use

Rosemary Mint Hair Mask

¼ cup avocado oil
10 drops Rosemary
5 drops Peppermint
Optional: 5 drops Cedarwood (great for growth)
Mix well and apply on hair starting at the ends. Let sit for up to 10 minutes then shampoo and condition as normal.

DIY After Sun Spray

Spray onto tender skin after spending time in the sun.

4oz spray bottle
15 drops Peppermint, Lavender, Frankincense
10 drops Tea Tree (optional)
Fractionated coconut oil

Rosemary Peppermint Foot Scrub

2 Tbsp Organic Sugar
1 Tbsp Olive Oil
2 Tbsp of Honey
1 tsp Lemon Juice
3 drops Rosemary
2 drops Peppermint
Mix ingredients well then rub onto feet. Wrap feet with warm damp towels and let sit for 5 minutes. After 5 minutes remove the towel and wipe off the scrub. Follow with moisturiser if desired.

DIY Dry Shampoo

There’s nothing worse than the feeling of dirty, greasy hair, but did you know that washing your hair too often can leave hair prone to dryness and breakage? It’s easy to keep your locks looking lustrous and lifted and extend time between washes by applying a dry shampoo!

¼ cup cornstarch
1 tablespoon baking soda
2 drops Cedarwood essential oil
2 drops Rosemary essential oil
1 drop Peppermint essential oil
2 tablespoons unsweetened cocoa powder for dark hair only (add 1T at a time until desired color is achieved)
Up to 2 tabletspoons hibiscus powder for red tones (add 1T at a time until desired color is achieved)
Combine all ingredients. Put in a container of your choice, such as an empty salt shaker or baby powder bottle. Sprinkle on roots of hair and massage into scalp. Or apply with a makeup brush. Leave for 2–3 minutes to absorb hair’s natural oils. Brush through hair and style as desired.

Herbal Oatmeal Bath Soak

This Herbal-Oatmeal Bath Soak is simple, inexpensive, and packed with amazing skin benefits. Oats help soothe and repair dry, itchy, and irritated skin, making them a staple in many all-natural beauty products!

1 cup epsom salt
1 cup quick oats
1/2 cup baking soda
5 drops Peppermint essential oil
10 drops Frankincense essential oil
15 drops Lavender essential oil
Grind oats in a food processor or coffee grinder into a fine flour-like texture, then mix all ingredients in a bowl until oils are evenly distributed. Store in a glass jar and use about 1 cup of mixture per bath. Create a pouch for your mixture using a sock or pantyhose to reduce floating oatmeal flakes in your bath.

DIY Lotion Bar

Give your skin some much-deserved love! This DIY lotion bar uses the warmth of your body to melt natural emollients and essential oils into the skin to smooth, moisturise and hydrate dry hands, heels, elbows, and more.

½ cup extra-virgin coconut oil
½ cup beeswax
¼ cup shea butter
¼ cup cocoa butter
10 drops each Lavender, Peppermint essential oils OR 20-25 drops oil(s) of choice
Optional: dried lavender buds and lemon zest for exfoliation
Materials: 500 ml (16 ounce) measuring cup, Medium-sized saucepan, Silicone molds or muffin tin
Combine coconut oil, beeswax, shea butter, and cocoa butter in a 16-ounce glass measuring cup. Place in a pot with water that rises halfway up the measuring cup. Bring water to a boil, stirring frequently until ingredients are completely melted, then remove measuring cup from the pot.
Add dried lavender and lemon zest, if desired. Add essential oils and stir until completely combined. Immediately pour into molds and let sit overnight. Once cooled, remove the lotion from the molds. Store in a cool, dry place.

DIY Massage Oil

Use this for tired legs, feet or other muscles as needed.

120 ml (4 ounce) pump bottle
20 drops Peppermint essential oil
10 drops Copaiba essential oil
10 drops Cypress essential oil
Carrier of choice

DIY Laundry Scent Booster

To a large glass jar with airtight lid, add:

1 1/2 cup epsom salt
1/2 cup baking soda
30 drops Peppermint (or mix Peppermint and Eucalyptus)
Whisk together until all ingredients are well combined.
To use: add 1-2 Tablespoon into the washer before adding any laundry. Add laundry and the normal amount of laundry detergent.

Mattress & Upholstery Spray

Use when you change the sheets or anytime a surface needs a little freshening:

500 ml (16 ounce) glass spray bottle
1-2 tsp Thieves Household Cleaner
20 drops each Peppermint, Lavender, Eucalyptus Radiata, Tea Tree
Filtered water

Freshen Up Thieves Cleaner

500 ml (16 ounce) glass spray bottle
1-2 capfuls Thieves Household Cleaner
10 drops each Eucalyptus Radiata, Rosemary
20 drops Peppermint
Filtered water
Use to clean any and all surfaces!

Carpet Purifying Powder

Give your carpets and rugs a daily refresh before vacuuming with this simple DIY!

120 ml (4 ounce) glass jar
1 cup baking soda
½ cup fine sea salt
10 drops each Peppermint, Lemon essential oils
Add baking soda and salt to a jar, and mix well. Add essential oils, stir, then place the top on the jar and shake well. Optional: use a small knife or drill to make small holes in the top of the jar. Sprinkle onto carpets and let sit 10-15 minutes before vacuuming!

DIY Commode Spray

Stop bathroom odours before they get embarrassing with this DIY Commode Spray. Whether you’re home alone, sharing a hotel room, or hosting a dinner party, spritz this toilet spray before you go to block those bowl-bouncing odours.

250 ml (8 ounce) glass spray bottle
4 teaspoons vegetable glycerin
6 teaspoons rubbing alcohol
Approximately 6 ounces distilled water
2 teaspoons Thieves Household Cleaner
30-40 drops each Peppermint, Eucalyptus Radiata essential oils OR oil(s) of choice
Combine essential oils and vegetable glycerin in spray bottle. Add rubbing alcohol and Thieves Household Cleaner; mix well. Fill to the top with distilled water. Shake well until thoroughly combined. Store on the back of the commode for easy use!
To use: Shake well, then spray 3-6 times into the toilet bowl before you go. Do your business and flush as usual.

DIY Scented Sachets

In the rush of our daily routines, we often pass by mundane spaces like our lingerie drawer or linen closet without a second thought. Making something sweet-smelling for these nooks and crannies will produce a simple pleasure to greet you each time you open a drawer or cupboard in your home.

½ cup uncooked rice
¼ cup Epsom salt
1 cup dried lavender buds
Muslin cotton drawstring pouches, approximately 5 inches long by 4 inches wide (or go green and use an old sock, fabric scraps, etc.)
40 drops total essential oil(s) of choice: Lavender, Peppermint, Eucalyptus, Lemon
In a medium bowl, mix rice, Epsom salt, flower buds, and essential oil to thoroughly scent the mixture. Spoon mixture into your pouch. Place anywhere you want to add a fresh lavender scent. Refresh your pouch every 2─3 weeks by opening it up and adding more drops of essential oil.

Related Resources:

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Recipes with Peppermint

Mon, 09 May 2022 22:52:29 GMT

Crisp and cool like a breath of fresh air… that is Peppermint. This oil is incredibly versatile and one that we always want to have on hand, and it makes a delicious addition to our favourite cooking and baking recipes!

Uses for Peppermint Wellness

Add a drop to water to enhance the digestive process.
Add as refreshing flavouring to tea or food.
Press to the roof of the mouth to open and soothe the sinuses.
Take in a capsule with lemon and lavender for seasonal discomfort.
Use Peppermint Wellness to add a refreshing twist to a pitcher of lemonade.
Add a drop or two to a mug of hot tea to help with gastrointestinal discomfort. Peppermint Wellness can support normal digestion and reduce feelings of discomfort after large meals.
Add a drop to Echinacea tea when feeling stuffy.
Add a few drops of Peppermint Wellness to sugar cookie dough for a fresh twist.

Food & Beverage Recipes

Peppermint Brownies

This might be the simplest essential oil recipe ever... Just add 4-5 drops of Peppermint Vitality Essential Oil to your mix (or from scratch recipe!) after you add the wet ingredients and bake as directed. Here is my favourite Brownie recipe ever, packed with delicious chocolate, berries, almonds and peppermint essential oil.

Once cooled - use your favourite holiday cookie cutters to create fun shapes. Optional to top with a layer of chocolate frosting (with or without a few drops of Peppermint Vitality) or powdered sugar. These are fun to make for parties, neighbours or just because!

Healthier Peppermint Brownies

1 cup oats
⅓ cup cacao powder
½ teaspoon baking soda
¼ teaspoon salt
¼ cup honey
2 large eggs, room temperature
3 tablespoons coconut oil, melted
1 teaspoon vanilla extract
2 drops Peppermint Wellness
¼ cup plus 2 tablespoons dark chocolate chips for mixing and topping

Place eggs on the counter and allow them to reach room temperature. Preheat oven to 350° F.
Line an 8×8-inch baking dish with parchment paper. If you are having troubles getting the paper to stick in place, lightly grease the pan and set the parchment on top.
In a food processor or blender, add oats, cacao powder, baking soda, and salt. Blend until the oats turn into a fine flour-like texture.
In a separate dish, melt coconut oil in the microwave or on the stove. Allow to cool but not harden.
Add room-temperature eggs, honey, coconut oil, vanilla extract, and Peppermint Vitality to the food processor and process until everything is well combined. Use a rubber spatula to scrape down the edges in between pulsing, if needed. You will be left with a thick batter.
Once all of the ingredients are fully incorporated, add ¼ cup chocolate chips or more if you enjoy a stronger chocolate flavor. Stir into the batter.
Pour the batter into the prepared dish, then use the spatula to smooth the batter evenly into the pan. Top with extra chocolate chips.
Bake for 20-25 minutes or until the edges of the brownies look cooked through and a toothpick comes out clean when inserted in the centre.
Let the brownies cool, then cut and serve.

YL tip: Experiment with other Vitality oils. Cinnamon Bark, Nutmeg, or Orange would all be tasty flavour options!

Peppermint Mocha

2 cups strongly brewed coffee or espresso
2 cups milk of your choice
¼ cup cacao powder (you can also use 2T cocoa powder + 3 oz dark chocolate chopped)
4 tablespoons maple syrup or raw honey
3-4 drops Peppermint Wellness
Pour milk into a small saucepan and place over medium heat. Whisk in the cacao powder (or whatever chocolate you’re using) and the maple syrup. Bring to a simmer, reduce heat to medium-low, and simmer uncovered for 5-10 minutes, whisking as needed until smooth.

Remove from the heat and when slightly cooled add 2 drops of Peppermint Vitality (the flavour is bold, so start with 2 drops and add more if you want!) Place the peppermint cocoa mixture and the coffee in a Vitamix or other high-powered blender (or use a handheld frother), and blend on medium speed for 30 seconds until frothy. Divide into 4 mugs, top with whipped cream, marshmallows, or both!

Peppermint Hot Cocoa

4 cups milk of your choice
8 tablespoons unsweetened cocoa powder
1 tsp vanilla extract
4 tsp honey, or more to taste
2 drops Peppermint Wellness essential oil
Heat all ingredients, except the oils, in a pot over the stove, until just hot. Don't boil. Remove from heat, add the essential oils and stir to combine. Serve in your most festive mugs and top with whipped cream, marshmallows, a candy cane, or all of the above!

Mint Mocha Protein Smoothie

A large handful of organic spinach or kale
A handful of organic blueberries
1/2 a frozen banana
1/4 - 1/2 an organic avocado
1 T raw cacao powder
1 scoop Pure Protein Complete in chocolate (or your favourite Protein Powder)
1-2 drops Peppermint Wellness
Almond milk or milk of choice to desired consistency
Place all ingredients in a blender in the order listed and blend well! Pour into a glass and serve with a glass or stainless steel straw.

Morning Mocha Smoothie

1 scoop Pure Protein Complete in chocolate (or your favourite Protein Powder)
8 oz. cold brew coffee
½ cup whole milk or almond milk
2 drops Peppermint Vitality
Ice
Place all ingredients in a blender in the order listed and blend well! Pour into a glass and serve with a glass or stainless steel straw.

Selfcare & DIY Recipes

Under The Mistletoe Breath Spray

Perfect to pack in your purse, backpack or even stash in your car, this simple breath spray will have your breath feeling fresh whenever you need it!

10mL glass spray bottle
3 drops Peppermint Wellness essential oil
2 drops Spearmint essential oil
1 tsp Thieves Mouthwash, optional
Filtered water
Add all ingredients into a spray bottle and shake well. Spritz into your mouth as desired!

Candy Cane Lip Scrub

5 drops Peppermint essential oil
5 drops Vanilla oleoresin
1/4 Cup White Sugar
1/4 Cup Coconut Oil*
Combine essential oils and coconut oil, then add in sugar. Apply nightly to lips in a circular motion. Wipe off with a dry towel. Store in a glass jar!
*To make this extra special and creamy, whip the coconut oil in a stand mixer or handheld mixer until it is fluffy!

Related Resources:

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Peppermint Spotlight

Mon, 09 May 2022 22:23:58 GMT

Crisp and cool like a breath of fresh air… that is Peppermint. This oil is incredibly versatile and one that we always want to have on hand. Support for tension, focus, digestion, airways, soothing the skin - there is much Peppermint can do for us!

JUST A DROP OF PEPPERMINT…

PEPPERMINT WELLNESS THERAPEUTIC CLAIMS

Traditionally used in Aromatherapy:

As an antipyretic to reduce body temperature;
As an analgesic to relieve pain;
to relieve toothaches;
To decrease headache symptoms;
To decrease the symptoms and duration of mild migraines;
To decrease mild rheumatic aches and pains;
As an antispasmodic;
To reduce occurrence of excess intestinal wind;
To reduce colic (wind/gas pain);
To relieve flatulence;
To relieve loss of appetite;
To maintain a healthy appetite;
To help reduce the symptoms and occurrence of indigestion;
To help increase bile flow;
To relieve nausea;
To reduce menstruation pain;
As a cough suppressant; and
To relieve cough.

To find out more about the many health benefits of Peppermint oil, search on PubMed for research into this amazing oil.

Read on for more about why we love this oil and ways to use it daily…

PEPPERMINT BACKGROUND

Peppermint is a natural cross between water mint and spearmint. Originally native to Europe, peppermint is now grown mostly in the United States.

Peppermint Wellness essential oil has a minty, refreshing flavour and supports healthy digestive function and gastrointestinal comfort when taken internally. Peppermint and Peppermint Wellness are the same essential oil.

KEY CONSTITUENTS

*Constituents are naturally occurring compounds in plants (and therefore essential oils) that give them specific health-supporting properties

Menthol, Menthone: have been studied for is use to support healing and relief of minor aches and pains as well as airway support

PEPPERMINT & EMOTIONS

Peppermint oil also has strong emotional benefits! The bright, crisp aroma is wonderful to inhale to soothe anxious feelings, uplift the spirits, and calm racing thoughts and restlessness. When we inhale oils, the area of our brain dealing with memory and mood is affected, so diffusing or applying peppermint oil can help us tremendously. It’s wonderful paired with citrus oils for a vibrant, uplifting aroma.

PEPPERMINT & RAINDROP

Peppermint is one of the key essential oils used in the Raindrop massage technique and is also a component of the oil blends used in this technique!

Raindrop Roll-on:

10 drops each Oregano, Basil, Marjoram, Cypress Thyme, Wintergreen, Peppermint, Aroma Seiz
1-2 pumps OrthoEase
Fill with carrier oil. Apply over the lymph nodes, along the spine, on the bottom of the feed as needed. Use frequently and consistently!

Raindrop Detox Bath

6 cups Magnesium flakes or high quality epsom salt
10 drops of each: Oregano, Thyme, Basil, Wintergreen, Marjoram, Cypress, Peppermint, White Angelica, Aroma Siez
Combine epsom salts and essential oils in a glass jar and mix well. When you are ready for a soak, add 1-2 cups of the mixture to a warm bath, and relax for at least 30 minutes.

PRODUCT OPTIONS

Peppermint Essential Oil
Peppermint Wellness Essential Oil
Peppermint is also a key ingredient in the essential oil blends Aroma Siez, Clarity, DiGize, M-Grain, PanAway, and R.C. as well as the Ortho Sport Massage Oil, Satin Facial Scrub and Morning Start Bath and Shower Gel..
Note: Peppermint and Peppermint Wellness are the same essential oil. Wellness oils are labeled for their therapeutic benefits but contain the same oil as the non-wellness option.

DAILY HABITS WITH PEPPERMINT

Peppermint is an incredibly versatile oil and one you can use in many different ways in your home and health routines. Try some of these suggestions below, and check out the Peppermint Wellness Recipes resource linked below for some of our favourite ways to add peppermint to our food and drink! You can use Peppermint Wellness to add a dash of mint to any of your favourite recipes.

Add Peppermint to your natural home care routine
Add a few drops to dryer balls for the fresh smelling laundry.
Use peppermint in your DIY Laundry Scent Booster:
To a large glass jar with airtight lid, add
1 1/2 cup epsom salt
1/2 cup baking soda
30 drops Peppermint (or mix Peppermint and Eucalyptus)
Whisk together until all ingredients are well combined.
To use: add 1-2 T. into the washer before adding any laundry. Add laundry and the normal amount of laundry detergent.
Make a Mattress & Upholstery Spray to use when you change the sheets or anytime a surface needs a little freshening:
16oz glass spray bottle
1-2 tsp Thieves Household Cleaner
20 drops each Peppermint, Lavender, Eucalyptus Radiata, Tea Tree
Filtered water
Make this Freshen Up Thieves Cleaner recipe:
16oz glass spray bottle
1-2 capfuls Thieves Household Cleaner
10 drops each Eucalyptus Radiata, Rosemary
20 drops Peppermint
Filtered water

Use Peppermint to support tension & muscles

Apply it to your neck and shoulders or to tired muscles following physical activity for a cooling sensation.
Add peppermint to an epsom salt bath and/or use for a post-workout massage to ease and support tired muscles.
Whip up a simple DIY Massage Oil for tired legs, feet or other muscles as needed.
4oz pump bottle
20 drops Peppermint essential oil
10 drops Copaiba essential oil
10 drops Cypress essential oil
Carrier of choice
Make a Tension Roll-on. Give tired, tense, or sore muscles some love! One great thing about peppermint is that it actually helps support our muscles and tendons through the strain versus simply making the skin tingle like conventional pain creams! In a 10mL roller bottle add:
10 drops Peppermint
10 drops Panaway
10 drops Copaiba
5 drops Oregano or Marjoram
Top with carrier. Apply frequently and consistently! Avoid getting too close to the eyes. If you get it in your eyes, rub with coconut oil or other carrier.
Make a Head On Roller:
20 drops Peppermint, Copaiba, Lavender
10 drops Frankincense.
Fill with V-6 carrier or carrier oil of choice and roll over temples, across the forehead, on the back of the neck and shoulders.

Use Peppermint for digestion, focus & first aid needs

Add Peppermint Wellness to your diffuser or dilute 5 drops in 10 ml V-6™ or olive oil. Test on small area of skin on the underside of arm and apply to desired area as needed daily to support healthy digestive function.
Pair with DiGize, add to your favourite carrier oil and apply it directly to chest, wrists, and abdomen to enjoy its scent wherever you go.
Make a simple Fresh Breath Spray with Peppermint Wellness:
10mL glass spray bottle
2 drops Peppermint, Spearmint
Splash Thieves Mouthwash
Fill with filtered water
Shake well before use.
Inhale Peppermint straight from the bottle while in a moving vehicle or as needed to soothe nausea.
Make a Digest Roll-on. Throughout history peppermint has traditionally been used in Aromatherapy to calm and soothe digestive needs, so adding it to your digestive blends makes sense. In a 10 mL roller bottle add:
10 drops Peppermint
10 drops Lemon
10 drops Digize
Top off with carrier oil. Apply over the abdomen as needed.
Add a drop or two to the back of the neck to support alertness and focus. Also diffuse during school, homework or work time.
Apply with coconut oil to the chest and back to support the airways. This is wonderful before lying down at bedtime. You can also add Lemon, Lavender, RC or Raven.
Make a Seasons Change Roller for seasonal airway support
15 drops each Lavender, Lemon, Peppermint, Tea Tree, Copaiba
Fill with carrier.
Roll over the chest, wrists, just below the nostrils. This also makes a great combination for an epsom salt bath or a diffuser blend!
Add a drop directly to the belly button to lower body temperature when needed.

Add Peppermint to your skin and self care routines

Sprinkle a few drops in your shower for an awakening shower steam in the morning.
Add a drop of Peppermint Wellness to your water for a refreshing start to your morning.
Try this Rosemary Mint Hair Mask:
¼ cup avocado oil
10 drops Rosemary
5 drops Peppermint
Optional: 5 drops Cedarwood (great for growth)
Mix well and apply on hair starting at the ends. Let sit for up to 10 minutes then shampoo and condition as normal.
After a long day in the sun (or too much sun!) dilute peppermint and apply to warm skin or make this simple After Sun Spray:
4oz spray bottle
15 drops Peppermint, Lavender, Frankincense
10 drops Tea Tree (optional)
Fractionated coconut oil
GIve your tired feet some love with this Rosemary Peppermint Foot Scrub
2 Tbsp Organic Sugar
1 Tbsp Olive Oil
2 Tbsp of Honey
1 tsp Lemon Juice
3 drops Rosemary
2 drops Peppermint
Mix ingredients well then rub onto feet. Wrap feet with warm damp towels and let sit for 5 minutes. After 5 minutes remove the towel and wipe off the scrub. Follow with moisturiser if desired.

DIFFUSE:

Seasons Change: 3 Peppermint + 3 Lemon + 3 Lavender + 3 Tea Tree
Sugar Cookie: 4 drops Peppermint + 5 drops Stress Away
Tension Melter: 3 drops Peppermint + 4 drops Lavender + 3 drops Frankincense
Joyful Morning: 4 drops Peppermint + 4 drops Joy
Seasons Change: 3 drops each Lavender, Lemon, Peppermint, 2 drops Tea Tree
Ocean Breeze: 4 drops Peppermint, 3 drops each Lime, Lavender

Related Resources:

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Ditch and Switch Mineral Sunscreen

Thu, 10 Feb 2022 02:58:47 GMT

Check out this months Ditch and Switch!

CHEMICAL SUNSCREEN

Chemical sunscreens are designed to be absorbed by the top layers of skin as they work in two different ways to help neutralise harmful UV radiation. On one level, it deflects and scatters the sun’s harmful rays before they damage the skin, while on the other they filter the UVA/UVB and convert them into heat, neutralising them.

Unfortunately, chemical sunscreens may cause skin reactions in certain people and can worsen melasma and rosacea. They also contain one or more of the following active ingredients, oxybenzone, avobenzone, octisalate, octocrylene, homosalate, or octinoxate, each of which carries its own potential for harm.

Ingredients of Concern

Oxybenzone: one of the most commonly-used sunscreen chemicals, oxybenzone (sometimes called benzophenone-3) is linked to endocrine disruption, organ system toxicity, contact allergies, and photoallergies, meaning exposure to light is required to generate an allergic response. In fact, the Environmental Working Group (EWG) recommends avoiding oxybenzone because of concerns that this ingredient may disrupt hormones and cause allergic skin reactions. Oxybenzone is also harmful to aquatic life; in 2018, Hawaii banned it to protect coral reefs.
Octinoxate: A commonly used UV filter that protects from UVB rays, but not UVA rays. It may be listed as OMC, methoxy-cinnamate or ethylhexyl methoxy-cinnamate and is linked to endocrine disruption as well as reproductive toxicity. Researchers have detected octinoxate in breast milk, urine, and blood. Like oxybenzone, this ingredient was targeted in Hawaii’s ban, as it harms coral reefs.
Homosalate: A common ingredient that absorbs only UVB rays to prevent direct skin exposure. Homosalate is linked to hormone disruption and may also enhance the absorption and penetration of pesticides, including bug sprays, as well as other harmful ingredients found within sunscreen.

Further, a small randomized clinical trial published in May 2019 in the Journal of the American Medical Association reveals that four of these sunscreen chemicals (avobenzone, oxybenzone, octocrylene, and ecamsule) are absorbed into the bloodstream at significantly greater levels than 0.5 nanograms per milliliter (ng/ml). That’s far above the amount at which the FDA requires topical medications to undergo safety studies to determine possible toxic effects.

MINERAL SUNSCREEN

This type of protection relies on two different types of minerals — zinc oxide and titanium dioxide. They work by physically deflecting UVA and UVB rays from getting to the surface of the skin. Because of this, their formulas are naturally a little thicker than chemical versions as they are meant to sit on the skin’s surface, rather than absorbing beneath it. Unlike chemical sunscreens, which typically take 20 to 30 minutes to absorb into the skin, mineral sunscreens offer immediate protection — no waiting needed. Mineral sunscreens can also be applied on top of makeup and other skin-care products.

WHY WE LOVE YL MINERAL SUNSCREEN

Contains naturally derived plant- and mineral-based ingredients, including non-nano zinc oxide, so it is not absorbed into the bloodstream
Available in broad-spectrum SPF 50 protection.
Filled with skin-loving essential oils like Helichrysum, Carrot Seed, and Frankincense that put a protective barrier on your skin and help retain the skin's natural moisture while out in the sun.
Has a non-greasy, lightweight formula that goes on smoothly (aka no white residue!)
Stays water- and sweat-resistant for 80 minutes!
Carries an official global certification from the National Skin Cancer Foundation and is recommended for daily use to help prevent skin cancer.
It is safe for ALL skin types + won’t clog pores.
It is reef safe!! An estimated 14,000 tons of sunscreen go into the ocean each year and most (all the chemical based ones) kill coral reefs. It is such a problem that Hawaii passed a bill banning ingredients that harm coral reefs!

WHAT ABOUT SPF

SPF (Sun Protection Factor) is a measurement of sunburn protection. So if your skin would normally burn after 10 minutes in the sun, wearing an SPF 10 sunscreen would theoretically allow you to stay in the sun for 100 minutes (10 x 10) without burning. A higher SPF doesn’t always equate to that much more protection. Also, note that SPF is a measure of protection against UVB rays only, and we need protection against UVA rays which is why we want “broad spectrum” sunscreen.

SPF 15 blocks 93% of UVB rays.
SPF 30 blocks 97% of UVB rays.
SPF 50 blocks 98% of UVB rays.
SPF 100 blocks 99% of UVB rays.

DAILY SUNSCREEN USE & SAVVY MINERALS

When it comes to the delicate skin on our face, we want to be sure we're protected, especially in the summer sun! Young Living's sunscreen works great as a base underneath your Savvy Minerals by Young Living makeup to offer the SPF boost you want.

Wash and prime your face, then apply the SPF 50 Mineral Sunscreen all over your face and rub in gently but completely. You may find it helpful to lightly set the sunscreen with a dusting of Matte Veil or Diamond Dust before applying the rest of your makeup.
Apply the rest of your Savvy Minerals as usual! Or, skip the full face look and tint your sunscreen with your Savvy foundation. Quick and easy for summer days!

Join us as we overhaul our beach bags and choose a healthier sunscreen for ourselves and our families!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Ditch and Switch Laundry Detergent

Mon, 10 Jan 2022 02:53:48 GMT

Check out this months Ditch & Switch!

As the gatekeepers of our home we have such a great opportunity to bring in healthy products for ourselves and families! Join us as we detox our homes and switch out conventional products for cleaner, greener and better options! Let’s make a simple swap that can make a big difference - Thieves Laundry Soap!

Did you know that conventional laundry soap is a leading cause of skin allergies and irritation - especially in children? We don’t often think about it, but the residues left on clothes and linens from conventional cleaners sit on our skin, often causing low-level irritation. Not to mention the chemical load that leaves over time! Even the ‘green’ options may contain hidden sulphates, dyes and fragrance, among other things!

Let’s talk about the real “F word” - fragrance. Fragrance is a very loosely defined term when it comes to use in personal care and household products. Fragrance and synthetic perfumes are problematic because companies aren’t required to disclose the exact ingredients in the fragrances. Even ‘natural fragrance’ is problematic. Just because something is natural, doesn’t mean we want to rub it on our skin (ie: formaldehyde - a naturally occurring compound that we don’t want on our skin!). As the world leader in essential oils, Young Living utilises refreshing scents of the pure essential oils instead of fragrance. Bergamot, Jade Lemon, and the essential oils in our beloved Thieves blend provide a refreshing scent without any hidden synthetic fragrances.

Plus, almost all conventional options contain optical brighteners! Optical brighteners merely give clothing the appearance of being clean. By reflecting blue light, optical brighteners give the illusion of whiter-looking fabrics. The design of these chemicals is to absorb directly into fabrics and remain on clothes well after washing. Thieves Laundry Soap contains none of these synthetic chemicals and leaves no synthetic residue.

The Thieves Laundry Soap from Young Living gently and naturally washes your clothes, cleaning them without leaving behind any harsh chemical or residues. Fabrics come out of the washer clean and with a pleasant citrus aroma, thanks to a 100 percent pure blend of Thieves, Jade Lemon, and Bergamot essential oils!

WHY WE LOVE IT

Free from SLS, dyes, petrochemicals, formaldehyde, phosphates, synthetic perfume, and optical brighteners
Safe and natural safe enough to be poured directly onto clothing
Compatible with high-efficiency (HE) washing machines
Can be used as a stain pre-treatment applied directly to fabric
Contains enzymes that combat dirt and stains
Formulated to be a highly concentrated formula - a 947 ml bottle can wash up to 64 loads

KEY INGREDIENTS

Plant-derived cleaning agents (Decyl glucoside)
Natural, non-ionic surfactants (caprylyl/capryl glucoside)
Natural enzymes (alpha-amylase, lipase, protease)
Thieves essential oil blend

TO USE

Follow the instructions on your garment’s care label and on your washer. Simply add Thieves Laundry Soap in place of a conventional detergent!
Standard load: ½ cap for conventional washers, ¼ cap for HE washers.
For extra oomph, you can add a few drops of Lemon or Tea Tree essential oil to the soap in the washing dispenser!

Join us this month as we make this simple swap that will impact your entire family’s health in a positive way!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Ditch and Switch Lip Balm

Fri, 10 Dec 2021 02:33:49 GMT

As the gatekeepers of our home we have such a great opportunity to bring in healthy products for ourselves and families! Join us as we detox our homes and switch out conventional products for cleaner, greener and better options! Let’s make a simple switch by ditching conventional Chapstick and lip balms for Young Living lip balm!

Sadly conventional products are chock full of synthetic ingredients that wreak havoc on the body, especially over time, disrupting hormones, causing allergies (often low-level so we barely notice!), and filling our systems with chemicals that cause damage over time. And none of us want that for ourselves or our families!!

The skin of your lips is one of the most sensitive and absorbent areas of your body, so we want to make sure what we apply to that skin is safe and healthy! The skin on your body has multiple layers, but the outermost layer on your lips is far thinner than it is anywhere else on your body. Your lips also don't have any sebaceous glands to keep the skin moisturised, so their only source of moisture is saliva. This is why the lips can easily become dry and chapped, especially during the very cold and very hot months!

The Young Living lip balms are one of our favourite products. In fact, I had never actually used an entire tube of lip balm before I tried the YL ones, and now I scrape out every bit of it! Whether you choose Lavender, Grapefruit, Cinnamon and holiday-exclusive Vanillamint, you really can’t go wrong.

Because they are formulated with coconut oil, jojoba oil, beeswax, wolfberry seed oil and Vitamin E, all of the Young Living lip balms are incredibly moisturising and help prevent skin dehydration, giving you soft, smooth lips! Lavender is soothing and helps smooth dry skin. Grapefruit is infused with wolfberry seed oil and antioxidants, and Cinnamint is refreshing with cinnamon and peppermint! NO synthetic ingredients. NO artificial colourings. NO unnecessary fillers. AND you can bet that every ingredient used is of the highest quality.

Since it is the season of gifting, these lip balms also make a fun stocking stuffer or something cute to add to a gift or to tie on top!

How to:

Use your Young Living lip balm daily in place of conventional Chapsticks or lip balms. I keep one in my purse and one beside the bed!
Apply Lavender lip balm to chapped noses and wind-burnt cheeks! This is a great way to keep noses happy if you get the sniffles.
Keep a Lavender lip balm in your first aid kit to use as a quick carrier stick or to soothe small cuts and scrapes!

Gift Ideas:

Lavender or Grapefruit lip balm, a bath bomb & DIY roller in a mason jar with festive paper or ribbon.
Cinnamint lip balm, a Savvy Minerals lipstick and Savvy Minerals Poppy Seed Lip Scrub.
Lavender lip balm, Lavender bath gel, Lavender Hand & Body Lotion.
Grapefruit lip balm & CBD Beauty Boost
Grapefruit lip balm, a fun diffuser & pre-made diffuser blend (this is always a hit with high school and university age kids, nieces! nephews and friends!)
Add a lip balm or two to a stocking! Tie them together with festive ribbon.
Tie a lip balm on top of a gift with a pretty ribbon and a fun gift tag.

Join us as we make this simple swap that can have a huge impact on our overall health. Plus we will give the gift of wellness and ditch the fragranced, coloured products from conventional stores!

Note: Contains nut and coconut/palm ingredients

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Ditch & Switch - Stress Away

Wed, 10 Nov 2021 02:25:12 GMT

Let's Ditch Those Bath Products!

As the gatekeepers of our home we have such a great opportunity to bring in healthy products for ourselves and families! Join us as we detox our homes and switch out conventional products for cleaner, greener and better options! For November, let’s clean up our bath routine with Stress Away bath bombs!

No matter how you do it, taking a moment for yourself is always a good idea! Especially in this season of juggling so much, wearing so many hats, finding time for you is so important! And one of our favourite ways to do that is with a long soak in the bathtub! Let’s ditch the Bath & Body Works or the brightly coloured displays at the stores. Sadly conventional products are chock full of synthetic ingredients that wreak havoc on the body, especially over time, disrupting hormones, causing allergies (often low-level so we barely notice!), and filling our systems with chemicals that cause damage over time. And none of us want that for ourselves or our families!!

Stress Away Relaxing Bath Bombs are a fun, fizzy way to unwind - any time of day! Stress Away is one of Young Living’s most popular blends. This oil is wonderful for creating a calm, relaxing environment. PLUS These natural bath bombs are made without colorants, synthetic preservatives, parabens, or animal-derived ingredients, making them some of the best bath bombs you can get your hands on!

YL’s natural bath bombs are made without colorants, synthetic preservatives, parabens, or animal-derived ingredients, making them some of the best bath bombs you can get your hands on! Instead of artificial ingredients and harsh chemicals, both scents of these vegan bath bombs contain a mineral-rich formula and skin-loving ingredients such as coconut oil and sweet almond oil. That means they’re not only fun and relaxing—they also leave skin soft, smooth, and moisturised.

We love these for gifts and for kids as well! Anytime we need a calming bath before bedtime (or in the middle of the day, let’s be honest!), we reach for our bath bombs! You can cut them in half for the kiddos just to make them go a bit further. They love it because it is fun and different, and I love it because of all the calm, spa-like vibes!

Take it a step further and add a few drops of essential oil to your bath bomb! This practice is a must for all of us who are feeling in a funk, needing a little space, feeling like they have not been eating the way they would like, needing to flush their system, needing to feel more clarity throughout the day!! Simply add a few drops of one of these oils OR add the oils to ½ cup epsom salt and add to the bathwater with your bath bomb: Lemon, JuvaCleanse, Juniper, Rosemary, Lemongrass, Grapefruit or Oregano!

How to:

Fire up your diffuser with your favourite blend. We love Peace & Calming + Lavender, RC + Lavender, Eucalyptus + Lemon, Frankincense + Valor + Orange!
Turn on the water and let the steam really get the oils into the atmosphere!
Once some water has filled a bit, drop your bath bomb into the tub and get in! Sit and soak and enjoy all the down time that you deserve

Gift Ideas:

Stress Away bath bombs, a diffuser + Lavender oil
Stress Away bath bombs, Lavender hand & body lotion, fuzzy socks
One bath bomb, a Lavender lip balm and a coffee gift card in a mason jar
Stress Away bath bombs, a Tranquil Roll-on + a gratitude journal
Stress Away bath bombs, an unscented beeswax candle + pretty matches

Join us as we unwind, focus on gratitude and caring for our mental and emotional health. Plus we will give the gift of wellness and ditch the fragranced products from conventional stores!

Note: Contains nut and coconut/palm ingredients

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

The Holiday Handbook

Mon, 08 Nov 2021 03:24:59 GMT

Fill your diffuser with Vanilla & Christmas Spirit and grab a mug of peppermint cocoa because it’s time to get festive! No matter what holiday (if any!) you celebrate this time of year, these fun and festive recipes, DIYs and diffuser blends are certain to create a cozy, welcoming winter home. Doing some gifting? We have some great handmade gift ideas for you, too!

Under The Mistletoe Breath Spray This little bottle will be your mistletoe BFF!! Perfect to pack in your purse, backpack or even stash in your car, this simple breath spray will have your breath feeling fresh whenever you need it!

10mL glass spray bottle
3 drops Peppermint Vitality essential oil
2 drops Spearmint Vitality essential oil
1 tsp Thieves Mouthwash, optional
Filtered water

Add all ingredients into a spray bottle and shake well. Spritz into your mouth as desired!

Candy Cane Lip Scrub This simple lip scrub is perfect for all your mistletoe moments this season!

5 drops Peppermint essential oil
5 drops Vanilla oleoresin
1/4 Cup White Sugar
1/4 Cup Coconut Oil*

Combine essential oils and coconut oil, then add in sugar. Apply nightly to lips in a circular motion. Wipe off with a dry towel. Store in a glass jar!

*To make this extra special and creamy, whip the coconut oil in a stand mixer or handheld mixer until it is fluffy!

Winter Nights Holiday Body Scrub If the North pole had a signature scent, this would be it! This simple DIY leaves your skin silky smooth and its dreamy winter scent is perfect for the season. Make it for yourself or package it up with a cute ribbon and gift it to a friend!

1/4 cup organic fractionated coconut oil
3/4 cup organic cane sugar
15 drops Winter Nights essential oil blend
10 drops Vanilla oleoresin

Mix Winter Nights & Vanilla with fractionated coconut oil in a glass container, then add organic cane sugar to the bowl and stir until combined.

To use, massage into skin in a circular motion and rinse well. After exfoliating, moisturize with Young Living’s Winter Nights Hand and Body Lotion.

Peppermint Latte Coffee Scrub This simple DIY is always a crowd pleaser and is great for winter hands, especially when followed with the Very Vanillamint Body Butter.

1 cup organic ground coffee
1 cup cane sugar
1/2 cup melted coconut oil
10 drops Peppermint essential oil
10 drops Vanilla oleoresin (or EOs of choice - Cardamom, Thieves, etc.)
Small glass jar(s)

Mix coffee grounds and sugar together, then add melted coconut oil and essential oils. Mix well and place in a glass jar. Top with burlap and tie with twine and a sprig of fresh rosemary for a festive gift!

Vanillamint Body Butter

8-12 ounce glass container
1/2 cup solid refined, organic coconut oil
1/2 cup organic mango butter (or a mix of shea butter and mango butter)
1/2 cup organic jojoba oil
5 drops Spearmint essential oil
10 drops Peppermint essential oil
15 drops Vanilla essential oil

Place coconut oil and shea butter in a bowl and whip with a handheld or stand mixer until fluffy and smooth. Slowly add in the jojoba oil, then the essential oils, mixing as you add. Whip for about five minutes or so. The longer you mix, the fluffier it will become!

Easy DIY Bath Bombs If you missed out on the new Sweet Maple and KidScents Bath Bombs or want to DIY-it for a custom scent, this recipe is for you!

1 cup baking soda
1/2 cup citric acid
2 Tbsp epsom salts
3 Tbsp coconut oil, melted
20-30 drops essential oil(s) of choice*
1 tsp water or more if necessary
Silicone molds or large ice cream scoop

In a large bowl combine baking soda, citric acid, and epsom salts. Stir well. In a smaller bowl combine coconut oil and essential oil. Slowly whisk wet ingredients into dry. It should reach a crumbly consistency.

Your mixture is ready when you can mold it into a shape and it sticks without coming apart. If it is too crumbly, add in water, 1 tsp at a time. Mixture should be dry but able to hold a shape. To shape your bath bombs either pack them into your molds or a large ice cream scoop. Leave in the molds overnight, then remove carefully and place on a baking sheet to dry.

Oil pairing ideas: Peppermint + Vanilla, Lavender + Peppermint, Lavender + Vanilla, Eucalyptus + Lemon, Believe + Vanilla, Gratitude + Tangerine

DIY Room Sprays This simple DIY will make your home feel cozy and makes a lovely gift paired with a fresh rosemary plant, festive dish towel, Winter Nights Foaming Hand Soap or a fresh fir wreath!

Winter Solstice: 10 drops each Thieves + Idaho Blue Spruce + Vanilla
Holly Jolly: 10 drops each Tangerine + Christmas Spirit or Winter Nights
Silent Night: 10 drops each Lavender + Frankincense + Valor
Baking Cookies: 10 drops each Thieves + Vanilla
Frosted Forest: 10 drops Idaho Blue Spruce + 5 drops each Pine + Cedarwood + Peppermint
Twisted Peppermint: 10 drops each Peppermint + Vanilla + Ylang Ylang

Add essential oils to a 2oz glass spray bottle, add a splash of witch hazel & top with water! Spritz on all the things!

Winter Wonderland Tree Spray Here is a spray that you can spritz on your trees, garlands (fresh or artificial!) and stockings to make things smell festive and cozy.

To 2oz spray bottle, add:
20 drops Northern Lights Black Spruce
10 drops of Cedarwood
7 drops of Orange
5 drops of Cinnamon

Fill the bottle with witch hazel, vodka or water and shake before each spray. Spritz everywhere for a festive tree scent.

DIY Chai Spice & Candy Cane Forest Hand Soaps We can't get enough of creating custom hand soap scents. These are a fun way to cozy up your home, make great host gifts and are simple to whip up to accompany the changing of the seasons - Chai Spice is lovely for the Thanksgiving season and Candy Cane Forest is wonderful for winter or holidays!

Foaming hand soap bottle or recycle a YL one!
2 Tbsp Liquid Castile Soap
20 drops essential oils*
1 tsp Vitamin E oil

Add essential oils, Vitamin E oil and Castile Soap to the bottle, then top with water leaving 1" at the top

Chai Spice: 6 drops Cardamom + 4 drops Cinnamon Bark + 4 drops Clove + 4 drops Ginger + 2 Vanilla Candy Cane Forest: 10 drops Peppermint + 5 drops Vanilla + 5 drops Ylang Ylang

Holiday Spice Wool Dryer Balls There's something about the smell of warm fresh laundry fresh from the dryer - especially when combining Thieves Laundry Soap and essential oil infused wool dryer balls!

Organic wool dryer balls
Essential oils of choice: Christmas Spirit, Peppermint + Vanilla, Cinnamon Bark + Orange, Stress Away + Peppermint, Cardamom & Orange
Add 4-5 drops of essential oils to each dryer ball.

Let the dryer balls air dry for about an hour or to speed up the process you can dry them alone. This will allow the oil to absorb into the wool and not transfer to your clothes. When it's time to dry your clothes - toss the dryer balls into the dryer with your clothing. Refresh the oils every 4-5 loads or more often if you prefer a stronger scent.

Scented Holiday Cards This simple holiday hack will give your family and friends (and your post carrier!) an instant jolt of goodness retrieving your cards from the mail!

Printed Holiday Cards
Envelopes
A gallon zip lock bag
Cotton balls or pads
Your favourite essential oils! We recommend Christmas Spirit, Joy, Peppermint, Cinnamon Bark, Northern Lights Black Spruce, Orange or any combination!

Place a few drops of oil on a cotton ball or pad, oil side down in a zip lock bag. Add your cards to the bag and zip closed overnight.

DIY Oil Infused Bottle Brush Trees Give your bottle brush trees a little something extra this year - infuse them with festive essential oils!

Large pitcher or jar (big enough for your trees)
Distilled water
Witch hazel
Oils of your choice! We love Believe, Christmas Spirit, Northern Lights Black Spruce, Winter Nights, Orange or Pine
Bottle brush trees

Fill the jar or pitcher almost full of water and add a splash of witch hazel. Add about 20-30 drops of oil and stir with a silicone or metal spoon. Hold your tree upside down for about a minute in the water, then take it out and let it air dry!

Spiced Orange & Cranberry Garland This is one of our favorite things to do every year. It is beautiful, smells amazing, adds a festive touch to any room and is so easy to make!

About 5 oranges or a mix of oranges, clementines and grapefruit for varied sizes and colors
Essential oils: Christmas Spirit, Cinnamon Bark, Vanilla, Clove, Believe, Thieves
Fresh cranberries and cinnamon sticks

Slice your oranges in circles to ¼ to ½ inch in thickness and arrange them on a non-stick surface or parchment paper. Pour 2-3 drops of essential oils on each slice, then set them in a cool oven and turn the temperature onto the lowest setting your oven will allow. (If your oven does not go below 300, set it there and use a wooden spoon to prop the oven open slightly and allow some heat to dissipate.)

Leave the slices in the oven for about 5 hours, then shut the oven off and leave the oranges in there overnight or until completely cool. They will be fairly dry, but will continue to dry out over time. You don’t want to over dry them in the oven because they can start to burn!

Once they are dry, string them with some twine, alternating with a few varying sized slices and a cranberry or two, a tied cinnamon stick, whatever you like! Hang them in your home for some delicious smelling holiday cheer!

Bath & Body Works Winter Candle Dupes It’s not just visible decorations that evoke warm, welcoming winter feelings, it’s the scents as well - cinnamon, spruce, orange, and spice. We ditched the toxic candles for oils years ago, so here are our top 10 candle-inspired favourites!

Mulled Cider: 4 Christmas Spirit + 2 Grapefruit + 2 Clove + 3 Bergamot
Fresh Balsam: 4 Idaho Balsam Fir + 3 Cedarwood + 2 Eucalyptus
Frosted Cranberry: 4 Cinnamon Bark + 4 Stress Away + 3 Ylang Ylang
Twisted Peppermint: 4 Peppermint + 3 Idaho Balsam Fir + 3 Vanilla
Marshmallow Fireside: 4 Stress Away + 2 Clove + 2 Nutmeg + 2 Lemon + 2 Peppermint
Tree Farm: 3 Northern Lights Black Spruce + 4 Idaho Blue Spruce + 2 Pine + 3 Bergamot
Tis the Season: 4 Frankincense + 3 Cinnamon Bark + 3 Orange
Fireside: 4 Patchouli + 2 Tangerine + 3 Vetiver + 2 Orange
Candy Apple Fruitcake: 4 Christmas Spirit + 3 Orange + 2 Peppermint + 3 Vanilla

Diffuser Blends for Gatherings It's the season of gatherings and get togethers, so fill your diffusers with any of these blends to create a warm and inviting atmosphere for guests!

Warm Welcome: 2 drops each Rosemary, Eucalyptus, Orange, Clove, Cinnamon Bark
Powder Room: 5 drops Bergamot + 2 drops Orange + 2 drops Nutmeg + 1 drop Clove
Fireside Chats: 4 drops Ylang Ylang + 4 drops Vetiver + 2 drops Cinnamon Bark
Around the Table: 4 drops Joy + 4 drops Orange + 2 drops Cinnamon Bark
Grandma’s Kitchen: 4 drops Christmas Spirit + 4 drops Lemon + 2 drops Stress Away
Goodbye Hug: 4 drops Lavender + 4 drops Northern Lights Black Spruce + 2 drops Orange

Christmas Movie Diffuser Blends Colder weather and cozy homes are the perfect thing for curling up by the fire with your favourite movie. Try one of these holiday movie inspired blends!

Elf: Vanilla, Orange, Peppermint
It’s a Wonderful Life: Frankincense, Joy
Miracle on 34th Street: Idaho Blue Spruce, Cinnamon Bark, Orange, Vanilla
The Polar Express: Peppermint, Cinnamon Bark, Lemon
Charlie Brown Christmas: Wintergreen, Cinnamon Bark, Vanilla, Orange
Christmas Vacation: Stress Away, Peppermint, Vanilla
How the Grinch Stole Christmas: Peppermint, Spearmint, Vanilla
Home Alone: Clove, Vanilla, Cardamom, Orange
Love Actually: Joy, Bergamot, Orange
The Holiday: Christmas Spirit, Vanilla
The Family Stone: Frankincense, Peppermint, Vanilla

How about a few happiest holiday rollerball recipes?! Make these for yourself and make a few for some friends. Take a minute to make up some rollerballs so that you have them on hand when you need them! All recipes are for a 10mL roller bottle. Add essential oils and top with a carrier oil! Option to up the drops of oil for a stronger scent.

Gather Roller (a great perfume for gatherings + sharing with friends): 10 drops Lavender, 8 drops Northern Lights Black Spruce, 7 drops Frankincense, 3 drops Cinnamon Bark
All is Calm Roller (great for a peaceful night of sleep! Roll onto temples & wrists): 10 drops each Lavender, Vanilla, Valor
Joy to the World Roller (wear this as perfume on your neck or wrists to combat the hustle & bustle of the season): 10 drops each Joy, Tangerine, White Angelica + 5 drops Vanilla
Do You Believe Roller (a lovely, festive perfume blend that supports all the emotions this time of year can bring): 15 drops Believe, 10 drops each Idaho Grand Fir, Lavender, Tangerine.
Winter Wellness Roller (stay well this holiday season, roll this on spines and bottoms of feet daily): 15 drops each Thieves, Lemon, Frankincense + 10 drops Oregano or ImmuPower
Planes, Trains & Automobiles Roller (this roller is your best friend if the motion of travel makes your belly dance!): 15 drops each Peppermint, Spearmint, Eucalyptus Radiata.
Easy on the Eggnog Roller (upset tummies from too much sugar around the holidays? roll this one right on around the belly button!): 15 drops each DiGize, Peppermint, Lemon
Son of a Nutcracker Roller (too much wine at the holiday party last night? roll this on your temples and back of neck!): 15 drops M-Grain, 10 drops each Peppermint, Panway, 1 dropperful CBD Drops.

Whether you are hosting family and friends, having a night at home with your family or just want a little something fun and festive in your day, try out these delicious food and drink recipes!

Peppermint Brownies This might be the simplest essential oil recipe ever... Just add 4-5 drops of Peppermint Vitality Essential Oil to your mix (or from scratch recipe!) after you add the wet ingredients and bake as directed.

Peppermint Mocha

2 cups strongly brewed coffee or espresso
2 cups milk of your choice
¼ cup cacao powder (you can also use 2T cocoa powder + 3 oz dark chocolate chopped)
4 tablespoons maple syrup or raw honey
3-4 drops Peppermint Vitality

Pour milk into a small saucepan and place over medium heat. Whisk in the cacao powder (or whatever chocolate you’re using) and the maple syrup. Bring to a simmer, reduce heat to medium-low, and simmer uncovered for 5-10 minutes, whisking as needed until smooth.

Eggnog Chai

Chai Tea Bag & water to prepare it
½ cup eggnog
1 drop Nutmeg Vitality
1 drop Cinnamon Bark Vitality
Ground Cinnamon

Prepare Chai Tea according to directions. Heat eggnog on the stove or in the microwave until it's hot to your liking. Once the tea is prepared the eggnog is heated, combine in a mug and let cool slightly, then add a drop of Nutmeg Vitality. Use a hand-held frother, blender or electric milk frother to combine. This serves one, so you can double or triple if you need to, top with a sprinkle of Ground Cinnamon and enjoy! You could easily make this with coffee and can add sweetener to taste like honey or maple syrup if you want.

Homemade Hot Cocoa ’Tis the season for Jack Frost nipping at your nose! Wind down and warm up with your favourite mug brimming with homemade hot chocolate. You can add any Vitality oil to your recipe, but these three are our favourites - Pumpkin Spice Hot Cocoa, Lavender Hot Cocoa, and Peppermint Hot Cocoa! Or whip up some Mexican Hot Cocoa for a festive twist!

Pumpkin Spice Hot Cocoa

4 cups milk of your choice
8 tablespoons unsweetened cocoa powder
1 tsp vanilla extract
1 drop Cinnamon Bark Vitality essential oil
1 drop Nutmeg Vitality essential oil
1 drop Clove Vitality essential oil

Lavender Hot Cocoa

4 cups milk of choice
8 Tbsp unsweetened cocoa powder
1 tsp vanilla extract
4 tsp honey, or more to taste
4 drops Lavender Vitality essential oil

Peppermint Hot Cocoa

4 cups milk of your choice
8 tablespoons unsweetened cocoa powder
1 tsp vanilla extract
4 tsp honey, or more to taste
2 drops Peppermint Vitality essential oil

Champurrado Mexican Hot Cocoa

4 cups milk of your choice
½ cup honey or agave
2 Mexican chocolate tablets
¾ cups masa harina (corn flour)
2 drops Cinnamon Bark Vitality essential oil
2 drops Orange Vitality essential oil

For all recipes… Heat all ingredients, except the oils, in a pot over the stove, until just hot. Don't boil. Remove from heat, add the essential oils and stir to combine. Serve in your most festive mugs and top with whipped cream, marshmallows, a candy cane, or all of the above!!

Holiday Mocktails If you’re having a party this season, these mocktail recipes are sure to impress! Family and guests will be so smitten with their look and taste that they won’t even miss the alcohol!

NingXia Red Rosemary Mule

2 ounces NingXia Red
6 ounces ginger beer
1 drop Rosemary Vitality
Rosemary sprig

Pour all ingredients into a copper mug full of crushed ice. Stir well to mix and garnish with a sprig of rosemary.

Holiday Mary

Lemon wedges
Sea salt
6 ounces tomato juice
1 drop Black Pepper Vitality
Toothpick swirl of Lime Vitality
Toothpick swirl of Celery Seed Vitality
Toothpick swirl of Lemon Vitality
1 drop hot sauce
Celery stick (optional)

*The toothpick method allows you to get a more subtle flavour with the Vitality oils. Simply dip a toothpick in the oil and swirl through your ingredients. Salt the rim of a highball or old-fashioned glass. Fill with ice and set aside.Squeeze a lemon wedge into a shaker and drop it in. Add tomato juice, Vitality oils, a dash of hot sauce to taste, and ice to the shaker. Shake gently to mix. Strain into prepared glass and garnish with celery or your favourite Bloody Mary toppings.

Cranberry Mojito

Mint leaves
1 teaspoon honey or sweetener of choice
1 drop Peppermint Vitality
1 drop Lime Vitality
Splash of cranberry juice
1 can NingXia Zyng
Fresh cranberries
Lime wedges

In a tall, sturdy glass, place a few mint leaves, the sweetener, a squeeze of lime, Peppermint Vitality, and Lime Vitality. Use a muddler to crush the leaves & combine the flavours. Add ice to the glass. Pour a splash of cranberry juice and stir. Fill glass to the top with NingXia Zyng. Garnish with cranberries, more mint leaves, and a lime wedge.

NingXia Red Punch

1 bottle NingXia Red
4 cups apple cider
2 cups pomegranate juice
¼ cup honey or simple syrup
Sliced apples
Pomegranate seeds
Cinnamon sticks

In a punch bowl, pour NingXia Red, apple cider, pomegranate juice, and honey. Add fruit and cinnamon sticks. Mix well. Cover and chill in the fridge until ready to serve. The longer the fruit soaks in the liquid, the more the flavors will combine. Serve in short glasses garnished with more apple slices, pomegranate seeds, and cinnamon stick stirrers.

Spiced Cinnamon Cider A steaming mug of cider is the perfect remedy to cold, wintry days. Serve it after a day of sledding or an evening of caroling to warm up guests from the inside out.

8 cups apple juice or cider
4 cups orange juice
1 cup pineapple juice
9 drops Cinnamon Bark Vitality
6 drops Cardamom Vitality
4 drops Clove Vitality
4 drops Nutmeg Vitality
3 drops Citrus Fresh Vitality
Sliced oranges
Cinnamon sticks

Add all ingredients to a large pot and stir to combine. Heat until simmering. Simmer for 30 minutes. Serve warm in a mug. Garnish with sliced oranges and cinnamon sticks.

Our favourite gift ideas for everyone on the nice list! These also make great stocking stuffers or small gifts for neighbours, teachers, hosts, etc. Pro Tip: Buy a 3 pack of foaming hand soap, the Under the Mistletoe Lip Balm Set, or the Sweet Maple Bath Bomb set to save money and time! Three gifts in one when you separate the sets!

More Gift Ideas!

Lavender Essential Oil + Eyelash Curler
Lime Vitality + Cocktail Shaker
Peppermint Vitality + Coffee Mug +/- Homemade Powdered Cocoa Mix
Gentle Baby + Swaddle Blanket
Purification Essential Oil Blend + Wool Dryer Balls
Cinnamon Bark + Festive Tea Towel
Thieves Essential Oil Blend + Loose Leaf Tea
Rosemary Vitality + Olive Oil +/- Measuring Cups or Spoons
Lemon Vitality + Glass Water Bottle
Peppermint Essential Oil + Cork Yoga Mat
Stress Away Roll-on + Good Book or Movie
Joy Essential Oil Blend + Diffuser Jewellery
Christmas Spirit Essential Oil Blend + Ornament
Winter Nights or Christmas Spirit Foaming Hand Soap + Festive Hand Towel
Sweet Maple Bath Bomb + Cozy Socks or Slippers +/- Lip Balm
Lip Balm + Beanie or Headband

Whether your kiddos are coming out of school for a few weeks or you just want some simple, fun activities for the season, here are some of our favourite festive crafts to do together this season!

Clay Leaf Dish This simple craft gets everyone outdoors and can even be a school project with just a little imagination! It makes a lovely oil tray or a handmade gift.

Air dry clay
Craft paper
Rolling pin
Craft paint (we like the metallic colours!) + brushes
Modge Podge gloss or other sealer
Various leaves from your yard

Cut out a piece of air dry clay, then roll it out onto craft paper to about 1/2 inch thick, making sure your leaf will fit. Then, press your leaf (vein side down) onto the clay. Remove the leaf from the clay, and cut around the outline with a knife, then remove the excess clay from around your imprint.

Go around the perimeter of the leaf and gently press the sides up and in to create a small edge. Allow the clay to air dry and harden on a baking rack for 24 hours.

Paint! Once the paint is dry, cover with a coat of Modge Podge gloss, then dry for 24 hours. After the sealer is dry, have your children sign the back and write the year.

Essential Oil Infused Play Dough This is a fun one to get your children to make with you OR to make and surprise them with after school!

2 cups flour (can use gluten-free if desired)
1 cup salt
2 tsp cream of tartar
1 Tbsp olive or coconut oil
2 cups cold water
5 drops essential oil: Lavender, Peace & Calming, Tangerine, Believe
Natural food colouring , optional

Mix flour, salt, cream of tartar, oil, and water in a medium saucepan. Stir over medium heat for about 5 minutes, until the dough has reached the right consistency.

Let cool, split into 3 balls, and knead in essential oils and optional food colouring until it is distributed evenly throughout each ball of playdough. Store in airtight container.

We hope you enjoy this Holiday Handbook. May your days be merry and bright!!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Oil Spotlight: Cinnamon Bark

Thu, 14 Oct 2021 06:26:14 GMT

Each month we focus on using an oil every day to help us in accomplishing our goals. Join us in choosing a method of application and simply getting this oil on and around you every day in October! My goal is to use up an entire bottle for my personal use!

Cinnamon Bark essential oil has a warm, spicy aroma that is so inviting, especially during the Autumn Season! Cinnamon Bark cleanses the air, creates a warming sensation on the skin when applied topically, and contains antioxidants that help support the immune system and general wellness. Overall it is a staple essential oil for every household!

CINNAMON BARK AT A GLANCE

Has a warm, spicy, inviting aroma
Eliminates odors when used aromatically
Creates a warming sensation when applied topically
Has the highest known ORAC value
Strong antioxidant
Part of the Botanical Family Lauraceae (Laurel Family)
Native to Sri Lanka, Ceylon cinnamon, or true cinnamon, is a tall, leafy bush that produces fragrant bark and leaves. A member of the laurel family, it is well known the world over as an aromatic culinary spice. Cinnamon Bark essential oil is steam distilled from the inner bark of the tree and has a warm, spicy aroma that evokes memories of the holidays when diffused. Cinnamon Bark contains antioxidants and may provide immune and general wellness support when taken as a dietary supplement.

KEY CONSTITUENTS

Cinnamaldehyde

Cinnamon is loaded with powerful antioxidants, such as polyphenols. Antioxidants are a huge bolster to health since so much of our modern life can create oxidative stress in the body. In a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking “superfoods” like garlic and oregano! Antioxidants also help support the body’s response to inflammation, which plays a role in almost all chronic diseases. Cinnamon can also support healthy cholesterol, blood sugar and blood pressure levels, making it a wonderful tool for our health!

Check out the Research!

DAILY HABITS WITH CINNAMON BARK:

Dilute Cinnamon Bark with V-6 Vegetable Oil Complex and massage it on your feet for a warming massage that supports healthy circulation and tired muscles.
Add Cinnamon Bark to a daily Wellness Roller and use over the spine and lymph nodes daily:
To a 10mL Roller add 10 drops each:
Cinnamon Bark, Oregano, Frankincense, Lemon, and RC or Raven
Fill with carrier oil of choice
Add a couple drops of Cinnamon Bark to your favourite perfume roller for a warm, spicy undertone.
Joy, Tangerine + Cinnamon Bark
Jasmine, Neroli, Stress Away + Cinnamon Bark
Ylang Ylang, Lavender, Tangerine + Cinnamon Bark
Add a drop of Cinnamon Bark to your daily NingXia Red for an extra boost!
Elevate your fruit smoothie or green drink with a drop of Cinnamon Bark and benefit from its antioxidant properties.
Drop Cinnamon Bark oil onto pinecones, garlands and other seasonal decor to create a simple passive diffuser!
Add some spice to your coffee or tea! Add a drop or two of Cinnamon Bark to coffee grounds before brewing or add a drop to honey before stirring into warm tea or water.
Use Cinnamon Bark in your baking recipes in place of ground cinnamon!
Homemade Pumpkin Spice Latte:
1 cup organic coconut or almond milk milk
1 1/2 tbsp organic pureed pumpkin
1 tbsp organic vanilla extract
2-3 tbsp raw organic honey (optional)
1 drop Cinnamon Bark Vitality essential oil
a pinch of nutmeg
1/2 cup strong coffee or espresso (already brewed)
a pinch of cocoa powder
coconut whipped cream (optional)
Combine milk, pureed pumpkin, and raw organic honey in a saucepan over medium heat until the coconut milk is bubbling and steaming. Remove from heat and stir in vanilla, cinnamon, and nutmeg. Pour into the bottom half of a coffee cup, then pour in the coffee or espresso on top. Garnish with a dollop of coconut whip cream and a sprinkle of cacao powder.

DIFFUSE:

Autumn Breeze: 3 drops Orange, 3 drops Cinnamon Bark, 2 drops Northern Lights Black Spruce, 1 drop Clove, 1 drop Nutmeg
Coffee Shop: 4 drops Stress Away, 3 drops Cinnamon Bark, 2 drops Tangerine
Pumpkin Spice: 3 drops Clove, 3 drops Cinnamon Bark, 2 drops Orange, 2 drops Nutmeg, 1 drop Ginger

Join me in using Cinnamon Bark essential oil daily to create great health habits!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Yoga and Osteoporosis

Tue, 12 Oct 2021 22:30:56 GMT

Is Yoga Beneficial for Supporting Osteoporosis?

Osteoporosis is a progressive bone disease where the mineral density of the bone is reduced. The most common cause of osteoporosis is a postmenopausal decrease in oestrogen production. This leaves the bones more frail and susceptible to fracture.

Osteoporosis means "porous bone". The milder form is called osteopenia which means "lack of bone". Later in life, there is a tendency toward osteoporosis, in which bone density diminishes and bone resilience weakens. Apart from the lack of oestrogen production mentioned above, there are many potential causes of osteoporosis including diet, genes, hormones, lack of exercise and mobility.

Prevention is far better and much easier than remediation when it comes to osteoporosis. According to an article published in Yoga Journal, 1988 by Mary Schatz, M.D., yoga can stimulate your bones to retain calcium, provided your body gets enough calcium in the first place?

How Yoga Can Help

Yoga emphasises weight-bearing poses that affect your whole spine, arms, shoulders, elbows, legs, knees, ankles and feet while encouraging a full range of motion. Yoga actually increases bone density (according to a study conducted at California State University at Los Angeles in 2000)

B.K.S Iyengar contends that through the process of squeezing out the old, stale blood or lymphatic fluids, and soaking the area with freshly oxygenated blood or fluids, yoga helps your body use the nutrients it needs. Inversions, particularly Sarvangasana (Shoulderstand) and Halasana (Plough Pose), are especially beneficial. According to Iyengar, these poses help to regulate your thyroid and parathyroid glands which are critical for metabolism, by creating a chin lock that squeezes the stale blood from the area. As you release from the pose, and the lock is released, the neck region is flooded with fresh blood.

Shoulderstands and Plough Pose may not be accessible for all people, but don't worry they are not the only poses that can help. Forward bends, such as those used in yin yoga can also quiet the adrenal glands, reducing the effects of the sympathetic nervous system fight or flight response, and backbends can help to energise them. Twists are equally effective at regulating the adrenal glands, which are important in providing adequate amounts of oestrogen and androgen for healthy bones.

Falls in older people is a real issue. Many older people tend to fall because they lose confidence in their ability to move properly. Other people may suffer from weakened muscles often caused by their lack of use, poor eyesight, poor posture or arthritis. Yoga can play an important role in improving your posture and coordination, strengthen your muscles, increase your flexibility and promote better balance.

Poses to Support Osteoporosis

Correct posture is critical to keeping your spine healthy. You increase your likelihood of vertebral fracture if you have poor posture on top of a weakened spine. If your head sits in front of your shoulders, the weight is not evenly distributed along your spine. This means the front part of your thoracic vertebrae receives the majority of the weight and they are prone to stress fractures. Mountain Pose (Tadasana) is a great standing posture to help strengthen your back muscles and improve your posture. including forward and backbends into your daily yoga practice can help to strengthen the front and back of your spinal column and help to increase overall flexibility. Supported backbends, like the ones we practice in Yin Yoga, can passively lengthen the thoracic spine and help prevent fractures. Putting your body through its whole range of motion; from standing to sitting, right side up and upside down, back and forth, and twisting side to side will help to maintain and increase mobility and flexibility. Some great poses to practice are:

Easy Pose (Sukhasana)
Cat Pose (Bidalasana)
Plank Pose (Phalakasana)
Child's Pose (Balasana)
Down-ward Facing Dog (Adho Mukha Svanasana)
Standing Forward Fold (Uttanasana)
Mountain Pose (Tadasana)
Warrior I and II (Vribhadrasana I and II)
Twists
Forward Bends
Legs-Up-The-Wall (Viparita Karani)

These are just some of the poses; there are other poses that are beneficial for those suffering from Osteoporosis and poses can be adapted to suit the age, ability and flexibility of each student. Breathing and relaxation techniques also play a vital role.

Booking a Private Yoga or Yoga Therapy session can be valuable. A full assessment will be made of your health, diet and lifestyle. A tailored plan to support your individual needs can then be made and implemented with you. If you would like to find out more, please contact me .

The Story Behind the Panda

Sun, 18 Jul 2021 04:44:41 GMT

You may be wondering where the idea of a panda for our Mindfulness Programs came from.

Pandas and children have many things in common. In some cultures, the panda symbolises many characteristics that resonate with mindfulness and life skills that all children, young adults and adults need to thrive in our modern world.

The panda is one of the most adorable creatures on the planet, as well as one of the most powerful. The panda symbolises the importance of personal boundaries as well as physical and emotional comfort when times are tough. The panda also symbolises compassion, enjoyment and abundance. When we think of the panda it can help us to slow down and focus on one task, to help nurture the mind and body.

The panda can symbolise our ability to find a balanced path in life. When we have the skills to cope with difficult situations or worries we will have a more balanced life. The gentleness of the panda reminds us that there are some things in life that cannot be resolved with sharp words or brute force. Sometimes you need the words and skills to have a gentle but firm approach to make sure you are heard and understood, giving you power when you lack courage, confidence, or stability. The panda can help remind us to be firm but gentle and earn the respect of those around you.

Symbolising peace and good luck, the panda can show how having a positive outlook on life can make the world of difference. It represents the power of emotions and the importance of patience and moments of stillness.

The panda likes to have their own personal territories. Everyone needs a safe space where you can feel relaxed and comfortable. Having time in your day where you can be alone and rest your mind and your body is vitally important. Learning skills to calm and quiet the body and mind are life skills to help maintain a healthy mind and body.

We can use the panda to help remind us of the importance of being grateful for things we have in our life, teaching us to be more aware of our surroundings and helping us to find inner peace. Focusing on the positive and doing away with the negative, all the while being aware of what your emotions and thoughts are, but not focusing on them.

Using the panda to symbolise our Panda Mindfulness Program helps us to:

maintain a steady pace in life
move through life calmly and peacefully
be more comfortable about ourselves
balance the positive and negative thoughts in our lives. Go with the flow and don't forget to enjoy small things in everyday life
cope and thrive with challenges in our lives

Just remember, with the right skills you can accomplish anything that you set your mind to. Learning these skills and practicing daily will help build more confident, resilient, peaceful, calm and thoughtful kids and young adults and help them grow into the best versions of themselves they can be.

For more information on the Panda Kids 8 Week Mindfulness program click here

For more information on the 8 Week Mindfulness program for Young Adults click here

All of the amazing artwork for the resources for the Mindfulness Program were created by Red Brush Art .

Why Do I Practice and Teach Yoga?

Sat, 10 Jul 2021 02:06:13 GMT

I'm often asked why I started practising yoga. What was the attraction to yoga, and why have I not only continued to practise yoga, but at 58, why have I now become a yoga teacher.

Like many people, yoga came into my life when I was facing challenges. I started practicing yoga in 2010, just after my husband, our youngest child and I moved back to Singapore. In some ways I was looking for something just for me, as it had been a very stressful few years before our move.

A few years before we moved back to Singapore, I left a teaching job where I absolutely adored the Prep and Year 1 children I taught. It had been a very stressful time in my last year at the school for a number of reasons. I was never very good at doing nothing so I tried career and training changes (in Photography, Digital Media and Graphic Design), became President of the Football (Soccer) Club at the school I left and where my children still attended, was looking after my two ill elderly parents, raising three kids, all while my husband travelled about 50% of the time. Looking back I was running myself into the ground, suffering physically and probably mentally, and looked at the move to Singapore as an escape, from people, situations, and life!

The first thing I did when I arrived in Singapore was to look for a yoga studio, where I could see if the reported benefits of yoga could help me. There is no shortage of yoga studios in Singapore, so the choice was vast. I came across a studio, where their tagline was 'Yoga For Normal People'. This immediately resonated with me and although it was a fair drive in the busy peak hour Singapore traffic, I knew this is where I had to start. After attending my first session with Kate, the then owner of Kate Porter Yoga, I was hooked! I had finally found a place where I could be at peace with myself, at peace with life, and felt at home. I quickly became a regular and my journey has continued from there.

Practising Yoga in the Beautiful Ha Long Bay, Vietnam.

It’s amazing the toll years of stress, confrontation and negativity aimed at you can take on your health. It finally catches up with you! Stress is a natural physical and mental reaction to life's experiences. Everyone experiences stress from time to time. For immediate, short-term situations, stress can be beneficial to your health. It can help you cope with potentially serious situations. Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond.

Yet if your stress response doesn’t stop firing, and these stress levels stay elevated far longer than is necessary for survival, it can take a toll on your health. Chronic stress can cause a variety of symptoms and affect your overall well-being. This is exactly what happened to me.

At the end of our first year back in Singapore I became quite ill with a chronic pain condition, Complex Regional Pain Syndrome. The first few years it was very debilitating, the meds I was prescribed literally made me a zombie without helping the pain, and honestly life was not good. I had days where I was unable to weight bear and I was unable to move off the lounge with the pain. I have times where I cannot use my hands, where I cannot even hold my husbands hand. Just think of everything we do with our hands daily and imagine what it is like to not have them work when you need them to. I have to watch what I wear as certain materials cause immense pain to my arm. The slightest touch, or breeze, or water in the shower touching my skin can cause the worst pain imaginable. I cannot bear to wear a watch, necklaces, or rings, as they feel like they weigh a ton. It is crazy to think that such minor sensations can create such immense pain. The messages get mixed up on the way to my brain and my brain sends message of constant pain to my body. This has been going on for the last 11 years and life is a daily struggle. I could go on more about the other horrible effects of CRPS as it is known, but I have taught my self to not dwell on the bad and focus on the days I have that I can achieve something, even if it is very minor. I am still here today because of my family and friends, yoga and Dr Paul Bell, the amazing Osteopath I was treated by who basically kept me moving and supported me every step of the way and I will always be eternally grateful to him.

Yoga was a massive part of my journey at this time also. I was no longer able to do many of the poses I had worked so hard to master, but my practice took on a whole new meaning and actually opened my eyes to many of the paths of yoga, and the realisation that yoga is not just about mastering asanas. Pranayama, meditation, restorative poses and simply just allowing myself time for me, on my mat, helped me through some very dark and painful times.

I made the decision to cease all medications, and focus on my osteopathic treatments and yoga, and things improved drastically. Don't get me wrong, the pain has never gone away (and in all likelihood never will now) and brings many daily challenges that I have secretly hidden as best I can. Finding another great Osteopath, Dr Greg Oliver, here on the Sunshine Coast, has helped keep me mobile and yoga continues to bring balance to my mind, body and soul. I now know that when I wavered from practicing yoga, pranayama and meditation regularly, my health suffered. A few years ago I became very ill again, getting down to 34 kg for no apparent reason. I became physically unable to eat because of severe pain and nausea. I had every test imaginable, had every orifice poked and probed and no solutions could be found for years. Eventually I was diagnosed with a number of conditions including Fibromyalgia and an autoimmune disease, Sjogren's Syndrome, which doctors feel affected not only the usual things with the disease, but also my digestive and nervous system. Medications yet again failed to improve my health and again only made things worse. When Western Medicine could not help me, I again turned to holistic alternatives, returning to my yoga practice and using essential oils to heal my body (more about the ways essential oils have helped me another time!).

Yoga once again showed me the powerful benefits of regular practice. For me one of the greatest benefits I notice, is the calming of my parasympathetic nervous system. With my health conditions, my sympathetic nervous system (flight and fright response) wants to take over the whole time. This among other things, leads to my muscles constantly firing causing very tight and sore muscles everywhere. It means my nervous system rarely calms on it's own and my body feels like it needs to run away from danger the whole time to protect me. Yoga, with the combination of gentle asanas (poses), breathing and meditation, allows my nervous system to calm and tells my body it is ok to rest and digest and relieves some of the tension that has been created in my body. The more I practice, the greater benefit I get. It is an ongoing struggle, but I know now that I can help calm my system, even if briefly, and give the body a chance to rest and to start to heal itself. Any break is a good break!

I also find that when my immune system is flaring up, calming yin and restorative poses, along with meditation and breath work help to boost my immune and digestive system. Certain poses work on different meridians in our body and can target specific health issues. So when I have certain symptoms such as digestive issues, pain, coughs or colds, increased stress, or stiff body, I know I can draw on my amazing yoga toolbox and target the areas that are causing the most problems at the time. Thousands of years of ancient wisdom is behind the practice of yoga and I am living proof of the benefits that it can give. I can calm my nervous system, balance my internal organs, and improve my flexibility, just to name a few. I still have bad days, but nowhere near as many as I use to. The hard thing is there seems to be no real trigger, it just hits without warning, out of the blue. But, I am able to do more of what I love now than I have for the past 11 years and I am so thankful that yoga came into my life.

It was the massive improvement in my physical, mental and emotional health that re-sparked my interest in learning so much more about the ancient healing practice. I have since undergone many trainings (and this learning is an ongoing process) and I am so happy and grateful that I am now qualified to share the benefits of yoga for our mind, body and soul.

I look back on the years my kids were growing up and think how things may have been different for them if I had been able to share some of these skills and practices I now know. As a teacher, these skills would have been valuable for many children in my class also. Times are different now, but the need to foster resiliency, strength, compassion, tolerance, calmness, discipline, focus, self-esteem, confidence and a powerful self-image in our children is more important than ever.

It is a true honour to be able to share with, and guide someone through a practice, whether it is an adult or a child, and see them discover the benefits and the changes in their body and mind. It is a privilege to watch people with tight bodies, aches, pains, or active minds, loosening up and calming after a few sessions and reducing their pain and stiffness for the first time in ages. Listening to students tell me snippets of what they have taken from the class to help guide their week ahead is so valuable. Seeing the calmness on faces when they sit up after savasana has to be one of the greatest joys. The benefits of teaching and seeing others benefit from yoga is just as great (if not better) than receiving the benefit of yoga myself.

Why yoga? It has literally been a life saver for me, in my physical, emotional and mental health. With my first hand experience of how life changing yoga can be, I am passionate to share with others, to help them explore and experience the great benefits also. I am loving the journey I am on, I am loving my new life and I am loving sharing this with others.

The sunlight in me sees the sunlight in you.

Namaste.

Helping Kids and Young Adults Manage Anxiety

Fri, 25 Jun 2021 00:18:21 GMT

Anxiety is defined as a feeling of worry, nervousness or unease about something with an uncertain outcome. It is not only confined to adults. In the last decade or so, it is affecting children and teens from as young as 4 years of age right through adolescence and into adulthood.

Anxiety, if left untreated, the physiological factors (the chronic activation of the sympathetic nervous system) can cause severe illness and disease in the body and mind. Anxiety is a physiological experience - it causes stress. We may get clammy hands, our heart may race and we start imagining all the horrible things that may or may not happen to us or a loved one. We are filled with worry.

For kids, they may become anxious over many different things and display many signs of anxiety . There are ways though we can help our kids manage their anxiety, and ways we can help to reduce their anxiety.

Diet

There are many causes of anxiety in our kids and adolescents. From a yoga therapy perspective, one of the key factors in many cases of anxiety in kids and teens is their diet. There has been lots of research lately about the impact food has on our mood - often coined as Mood Food. Information about the link between the gut and mood is showing that vitamins B6 and B12 as well as Magnesium have a massive impact on mood. Diverse, nutrient-rich diets can be protective of the brain and mood. A diverse, nutrient-rich diet can be protective of your brain and mood. Include foods that promote gut health in your child's diet, such as yoghurt, garlic, leeks, Jerusalem artichoke, kefir, foods rich in dietary fibre (whole grains, plant foods) and colourful fruits and vegetables. Reducing sugar, processed foods and artificial colourings and flavourings is also beneficial for supporting anxiety.

Yoga and Mindfulness

There are many aims of yoga in alleviating stress and anxiety in kids and teens. Yoga sessions for anxiety aim to calm and still the mind; calm the nervous system; build confidence and sense of self; build self-esteem and self-worth; teach tools to release anxiety, stress and worry; teach tools to self-calm; build power and energy and much more.

This is done by practicing targeted asanas specific to the meridians that are associated with emotions, as well as strengthening the lower back and spine and improving energy flow. A multi-faceted approach is used. Yoga is not just about physical asanas, or postures. Targeted asanas, along with breathing techniques, relaxation techniques such as visualisations, guided meditations and Yoga Nidra are also important when guiding kids and teens to alleviate their anxiety. Journaling, list-making (such as My Strengths or My Positive Qualities), affirmations, mindful colouring and massages are all great tools as well. Learning to slow down and chill out are vital tools to learn at a young age to carry with you into adulthood, and all of the areas of yoga are very worthwhile here.

Mindfulness Programs, such as Panda Kids 8 Week Mindfulness Program are aimed at lessening anxiety and stress and helping kids increase their resiliency. This program is tailored for kids and is available for kids 5-18 years of age. It is valuable in providing kids with lifelong tools to have in their toolbox to help them cope throughout their entire life

Essential Oils

Essential oils are a wonderful natural way to help ease anxiety in kids and teens. All natural therapeutic based essential oils can provide support.

Use a diffuser or apply the following oils topically to help calm and uplift. Dilute the oils for young children. Applying on the soles of the feet is a great place to topically apply essential oils for kids, as well as the parts of the body in the image below. You can even create your own blend of two or three oils to create a custom stress and anxiety-relieving effect.

Roman Chamomile essential Oil has calming and relaxing properties.
Royal Hawaiian™ Sandalwood essential oil encourages deeper meditation and has an uplifting effect.
Lavender Essential Oil calms the mind and body.
Cedarwood Essential Oil promotes relaxation, balance, and increased mental focus.
Valerian Essential Oil was historically regarded for its calming properties.
Ylang Ylang Essential Oil relaxes the mind and uplifts emotions.
KidScents Essential Oils - great range of essential oil blends specifically targeted for kids

Please note : Not all essential oils are equal. Please do your research on the company you buy your essential oils from. Ensure the product you buy is natural from the seed through to the seal (bottled) stage. Ensure thorough testing is done at all stages of harvest and production, and that the plants are grown ethically. Beware of any products that have 'fragrance' on their label, as the chances are very high that this product will contain potentially harmful endocrine disrupting chemicals. I only recommend Young Living Essential Oils. If you would like more information on choosing essential oils please don't hesitate to contact me. If you would like to know how to purchase your essential oils and products for 24% off, contact me!

Crystals

Crystals are amazing tools for helping children manage anxiety. Children are far more open to alternative and natural healing modalities than adults are. Children don't judge the reason why things work, they just know what feels good to them. They don't know why they are drawn to certain things, but they feel when something is helping them. The beautiful colours will attract kids, but crystals go far deeper than being beautiful sparkly stones. The energetic qualities of crystals helps to balance our bodies vibrations to match that of the crystal, in turn helping to heal our bodies. Just like kids know their favourite teddy bear, song or memory helps them calm, they take comfort in the vibrations of the crystals.

Some crystals that are especially useful for kids of all ages to help manage their anxiety are:

Amethyst: eases tension; calms the mind; helps focus (also great to place on the bedside table at night to help sleep and reduce nightmares)

Blue Lace Agate: Calming, soothing; helps anger, temper and bad mood; amplifies the power of affirmations when spoken

Carnelian: boosts metabolism and improves vitamin absorption (remember how important diet is in managing anxiety); grounds you in present reality; calms anger and negativity; helps depression

Citrine: imparts joy and inner calm; raises self-esteem and confidence; removes destructive tendencies; enhances motivation, concentration and self-expression; helps to be less sensitive to criticism; promotes optimism; overcomes depression, fears, anger

Labradorite: relieves stress; calms overactive mind

Clear Quartz: known as the Master Healer, Clear Quartz is great for supporting the whole body; great for concentration and memory

Rose Quartz: brings deep inner healing and self love; great emotional healer; calming, reassuring, excellent for trauma/crisis; releases unexpressed emotions (great to hold when saying affirmations)

Smoky Quartz: antidote to stress (place one in each hand and sit quietly); helps during difficult times; fills spaces with positive energy; relieves fear, lifts depression and brings emotional calmness; promotes sleep (place under pillow)

Sodalite: calms the mind and brings emotional balance; helps with panic attacks; helps you be who you are, great for self-esteem

Black Tourmaline: grounding; self-confidence; diminishes fear, tension and stress; stops negative thoughts

There are many ways your kids can use crystals. They may simply start a rock collection or simply have them lined up on a shelf in their bedroom. You do not need all of the crystals mentioned above, they are just some of the choices that can help. Let your child choose a crystal/s that resonate with them, that they are drawn to. Other ways to use crystals are:

wearing a crystal bracelet, necklace or earrings
place them on the bedside table
create crystal mandalas
holding them when watching tv or reading a book
place them under the pillow at night
place under the bed
carry them in a drawstring bag / pouch
put them in a backpack pocket
place them on their chakras as they are laying down listening to a story or music
create crystal grids
play with the crystals
make gem elixirs
place a crystal in a pocket or bra
have them on the desk when studying or completing homework

Please note: always use crystals mindfully with young children. Always supervise young children when they are wearing or playing with small crystals.

Music

Music can have a profound effect on the physical, mental and emotional body. Generally speaking, music with a faster tempo can make you feel more alert and concentrate better. Upbeat music helps you to feel more optimistic and positive about life. A slower tempo can be useful to quiet your mind and relax your muscles. Music is effective for relaxation and stress management. Again, your child and teen will know what sort of music appeals to them and helps them to feel calmer or to lift them when they are feeling down or overwhelmed.

Singing Affirmations

Just like music, singing affirmations is a great tool to use to help ease stress and anxiety. Spoken affirmations are wonderful. Adding a melody to a spoken affirmation is like having affirmations on steroids! Adding a melody to an affirmation helps the whole brain become active, allowing to regulate the respiratory rate, helping it to lower as singing is a form of controlled breathing. Singing helps kids to practice controlled breathing without them even knowing what they are doing. It also helps to activate the vagus nerve, which is the very first port of call in reducing anxiety. The more we repeat the words over and over and over again, the more our brain starts to believe it and it creates a sense of safety.

Massages

Who doesn't love a good massage. A massage can be as simple as a hand or foot rub, or it can be a back and shoulder rub as well. Kids (and adults) calm very quickly when they are given a massage. Its great to teach our kids to give themselves, as well as others, massages. Kids can give themselves a foot or leg massage when they are reading, watching tv, or listening to music. Adding some essential oils to a massage, especially before bedtime can go a long way to helping not only reduce anxiety, but also fostering a great bed time routine to aid sleep. It's not only little kids that love this, it can be great for bonding with your teens too. Family massages are great. Sit in a circle, and give the person in front of you a shoulder and back rub, then turn the other way and do it again! Each person is not only giving a massage but they are also receiving a massage. A beautiful family bonding moment.

Resources

There are many resources available to help you help your child manage anxiety. Here are just a few I recommend:

Useful Websites

If you have any questions or would like more information on helping your child or teen manage anxiety, please contact me.

If you would like information on Kids or Young Adults Yoga Sessions, Yoga Therapy for Kids or Young Adults, Family Yoga or our Kids Mindfulness Program for Kids and the Mindfulness Program for Young Adults, please contact me.

If you would like to know more about how to get your essential oils at 24% off, please contact me.

*When you buy something using the retail links above, we may earn a small commission on some of the links. Essential Wellness Yoga only recommends items we use, trust and love.*

Signs of Anxiety in Kids and Young Adults

Wed, 23 Jun 2021 22:04:59 GMT

Anxiety is one of the most common mental health challenges affecting people of all ages. In Australia, one in 14 children and young people (4 -17 years) experience an anxiety disorder. But how can you tell if your child is suffering from anxiety?

There are many physical, behavioural and emotional signs that kids will display when feeling anxious. Here are some common ways anxiety can affect children and young people.

Feelings

Feelings such as worry, overwhelm, nervousness, dread, irritability and constantly being in a bad mood are often felt. Kids with anxiety often feel these feeling way out of proportion to what they are actually experiencing. These worries can get in the way of everyday life for kids and they don't usually go away over time. Some kids worry over specific things (such as having no friends, being bullied, getting into trouble) and others worry about things in general.

Body Sensations

Kids with anxiety often experience physical symptoms such as a pounding in the chest, chest pain, shortness of breath, dizziness, headaches, stomach aches, nightmares, sweating, numbness, hot or cold flushes, a dry mouth or choking. These are real symptoms that the child cannot control.

Thoughts

Often kids with anxiety will find that their mind races or goes blank. They may say things such as "I can't control myself". They may have unrealistic fears and worries and think "I am going crazy". They may find themselves being very indecisive and think people are judging them. They may also have unwanted, negative or intrusive thoughts and say bad things about themselves. They may worry about failing or what others think of them and may also have low self-esteem.

Behaviour

Depending on what makes them anxious, kids might avoid things other kids enjoy or find comfortable. Kids with social anxiety may ask to stay home from school or avoid playing with other kids. Anxious kids may have trouble concentrating at school and when doing other tasks. They sometimes act aggressive or lash out when they are uncomfortable or are feeling overwhelmed. They may also be easily startled or seek constant reassurance. Anxious kids may not handle routine changes and may easily become upset if they make a mistake. They can become very argumentative and often have trouble separating from their parents or caregivers. Anxiety in kids and teens may also interfere with their sleep. You may also find a child suffering from anxiety will need to perform certain tasks to help relieve their worry.

Anxiety can be treated and there are many ways to help your child manage their anxiety. I will go into some holistic approaches to managing anxiety in kids in another post.

Some useful phone numbers (in Australia) to keep on hand are:

Kids Help Line: 1800 55 1800, 24 hours, seven days a week
Parentline: 1300 30 1300, 8am to 10pm, seven days a week

In other countries similar help lines will be available. Search mental health for kids support and you will find resources for your area.

Pranayama - Alternate Nostril Breathing

Sat, 12 Jun 2021 22:14:54 GMT

Nadi Shodhana (pronounced NAH-dee-SHOW-dhah-nah) is known as the "Sweet Breath," "Channel Purification Breath" or more commonly "Alternate Nostril Breath". This type of pranayama brings balance to the right and left hemispheres of the brain. Nadi means channel and shodhana means purifying.

How To:

Sit comfortably with your spine tall, your eyes closed and bring your attention to your breath (breathe through your nose).
Sitting comfortably, bring the tip of your right thumb and ring finger together, turning the tips of the index and middle fingers down to touch the base of the thumb to make Vishnu Mudra. If you have some difficulty holding your raised arm in position for the length of the practice, you can put a bolster across your legs and use it to support your elbow.
An alternative option for Vishnu Mudra is to extend your index and middle fingers and rest them on your forehead (third eye). Allow your thumb and your ring and little finger to remain extended.
Keep the shoulders relaxed, raise the right elbow and keep the head facing forward with the neck long.
Inhale through both nostrils.
Use the tip of the right thumb to block the right nostril by gentling pressing on the outside of the nostril, just below where the cartilage ends.
Exhale through the left nostril. Keep the thumb in place as you inhale through the left nostril.
At the top of the inhale, release the thumb gently and close the left nostril with the tip of the right ring finger. Exhale through the right nostril only. Keep the ring finger in place as you inhale through the right nostril.
At the top of the inhale, release the ring finger and gently close the right nostril with the tip of the right thumb. Exhale through the left nostril.
Repeat 12-24 times
Release the hand mudra and return to normal breathing
Traditionally Nadi Shodhana can also include breath retention, fixed ratio breathing, and the repetition of certain "seed" mantras. When you are beginning your journey into practicing pranayama, its best to focus on the inhales and exhales.

When To:

Nadi Shodhana is sometimes used to open up a pranayama practice, and other times it is incorporated into a yoga class. It clears the nostrils, and clears the brain. Having this pranayama practice available to you will aid in times when you are feeling overwhelmed or stressed. It will be a great aid to calm and clear the mind.

Frozen Probiotic Dog Treat

Mon, 10 May 2021 05:34:21 GMT

Does your furbaby need probiotics?

Probiotics are microorganisms that live in the digestive system. They are also known as good bacteria and just as in the human body, they have a positive influence over how your dogs body functions and their overall health.

Your dogs digestive system can have a remarkable influence over the health of their body. Not only is the gut responsible for digestion, it is also an important part of the immune system. The gut can form a barrier to invading pathogens as well as aiding immune cells to respond to information in the body as needed.

Does you dog suffer from skin conditions? Our dog, Nala suffers terribly and has all of her life. She was a street dog we rescued in Singapore when she only 1 week old. She was part of a litter of seven puppies that were found abandoned in a shipyard in Tuas, in Singapore's west. She was so cute. She fitted in the palm of our hands and it was like having a baby in the house again, with bottle feeds 24 hours a day. Our life certainly did change from that moment on.

From that young age Nala had digestive issues. In the first few weeks we had her she was at the vet a number of times and needed charcoal to help settle her stomach a couple of times. Her skin issues became evident a few months later. She would literally scratch herself to pieces at times, causing herself to bleed. It is quite a common issue in Singapore for dogs to have skin allergies and issues. We wanted to help Nala and support her body as naturally as was possible. We tried many times to avoid conventional medicine completely, but her issues were so severe that we realised we needed to complement traditional medicine and not replace it. This is not the case for all dogs, but for us sadly it is.

One key component we found to support Nalas digestive and immune systems was probiotics. We have tried a few types of probiotics with Nala and they do seem to assist and support her. Probiotics can provide many health benefits to humans and dogs. They can help fight yeast infections which can cause skin and ear problems. They can also boost immunity and help your dog absorb nutrients.

There are many probiotics available on the market for dogs, but we like to make our own. And Nala loves them! Our recipe is below. We had Nala allergy tested last year which highlighted some foods we should avoid with her, so we are very mindful of what we put into Nala's diet. You can add or change things to suit your dogs need and tastes. Here are just a few tips I'd recommend:

In general, natural yogurt is best and aim for a probiotic yogurt
Xylitol can be dangerous for dogs even in small quantities, so please check the yoghurt label thoroughly
Greek yoghurt provides probiotics and is safe for dogs
If you are unsure if your dog has a dairy intolerance, speak to your vet before offering dairy products
If your dog has an allergy to grains (like Nala), check the yoghurt you are using has no thickeners
Using a plain, no additives yoghurt is best, then add to the yoghurt to enhance the flavour and benefits
Coconut is safe for dogs, however large amounts of this may cause diarrhoea in some dogs, so start low and build up from there if using coconut. If your dog suffers constipation, coconut can be a great help to balance things. if you are unsure, again consult your vet first

Probiotic treats are not only good for your dog, but they are also very refreshing on a hot day. You can add in many different combinations, but there are definitely things you should avoid, such as:

chocolate
grapes
macadamia nuts
onion
alcohol
xylitol
avocado
coffee

Before starting, work out the size of treat you would like to make. You might choose an ice cube tray, or any silicone mold. Depending on the size of your dog you may choose to fill the mold, or only fill half way.

Decide what flavours you'd like to go for. Make sure you use fresh ingredients. Some suggestions are:

raspberry, coconut and peppermint
peanut butter
peanut butter and banana
strawberry
pumpkin and cinnamon
blueberry, chia seeds and peppermint (soak 1 tablespoon chia seeds in 1 cup water for a few hours before adding to the yoghurt)
carrot and parsley
turmeric paste

I like to use essential oils in some of my flavour combinations for the added benefits they can give. Remember though if you are using essential oils, start off with a very small amount, no more than 1 drop, and work up from there. Pure essential oils are highly concentrated and pack a punch, so you don't need much. Remember when using essential oils, more is not better. Use only pure essential oils such as Young Living and only use oils that state on their label they are safe for ingestion.

Frozen Probiotic Dog Treat

Ingredients

Raspberry, Coconut and Peppermint Flavour

1 tub of your chosen yoghurt

1 punnet raspberries, chopped into small pieces

2 tablespoons freshly grated coconut

1 drop Peppermint essential oil (or 1 tablespoon finely chopped fresh peppermint)

Pumpkin and Cinnamon

1 tub of your chosen yoghurt

1 cup fresh pumpkin, boiled and mashed (not canned pumpkin)

1 drop Cinnamon essential oil (or 1 teaspoon ground cinnamon)

Parsley and Carrot

1 tub of your chosen yoghurt

1 drop Parsley essential oil ( or 1/3 cup finely chopped fresh parsley)

1/3 cup finely grated carrot

Peanut Butter and Banana

1 tub of your chosen yoghurt

1/3 cup smooth peanut butter

1 ripe banana, mashed

Method

1. Choose which flavour combination you would like

2. Add all the ingredients to a medium size bowl and mix to combine

3. Spoon into your chosen ice cube or silicone mold

4. Place into the freezer for several hours or until completely frozen

5. Once frozen transfer to a sealed container or ziplock bag and store in the freezer. Remove and give your dog one treat daily.

You could also make a few different variations and give your dog a different flavour combination each day.

These flavours are just a starting point. Experiment with flavours your dog loves. If you have a new flavour combination that is a hit with your fur baby, then please share it below, I'd love to hear.

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Oil Spotlight: Idaho Blue Spruce

Sat, 08 May 2021 06:34:26 GMT

Each month we focus on using an oil every day to help us in accomplishing our goals. Join us in choosing a method of application and simply getting this oil on and around you every day in November! My goal is to use up an entire bottle for my personal use!

Idaho Blue Spruce is great for bringing that Winter Christmas feeling into your home. No matter what the weather is where you live, who doesn't love the smell and feeling of a winter wonderland.

IDAHO BLUE SPRUCE AT A GLANCE

Has a grounding, slightly sweet evergreen aroma
Can be used to enhance yoga, spiritual practices, or meditation
Makes a great addition to lotions, oils, and DIY body care products
Helps release emotional blocks to bring about grounding and balance
May help respiratory function and clearing of the airways
Promotes relaxation

BACKGROUND

Considered a sacred tree by Native American tribes in the Northwest, it was used traditionally for smudging and purification rites. Spruce leaves, bark, and gum have been used historically by Native Americans for many things - spiritual ceremonies, physical health, poultices, digestive needs, immune support, and more. The oil is steam distilled from the wood, bark, and needles of the Picea pungens tree, an evergreen species native to the central Rocky Mountains. It is produced at the Young Living Highland Flats Tree Farm and Distillery in Naples, Idaho.

KEY CONSTITUENTS

Constituents are naturally occurring compounds in plants (and therefore essential oils) that give them specific health-supporting properties:

Alpha-pinene: a powerful antioxidant, some studies have shown alpha-pinene to support the body through inflammation and to help calm the mind
Limonene: known for its anti-inflammatory, antioxidant, anti-stress support, this is a powerful constituent with many health benefits
Camphene: some studies may show that this constituent supports cardiovascular health, may help reduce pain and inflammation, support the body’s defences to fungal infections

Idaho Blue Spruce is an excellent oil for the guys as it helps balance and support hormone levels, especially testosterone. Because of its constituents Idaho Blue Spruce may help optimise both testosterone and growth hormone levels. Women can also use Idaho Blue Spruce for healthy testosterone as well!

Blue Spruce Essential Oil has many health benefits, including boosting Testosterone production. Dr. Dan Purser conducted a trial which had the males subjects ingest 8 drops of Blue Spruce Essential Oil within a capsule once daily. The subjects showed an increase of 30% in Testosterone levels after only two weeks, & some subjects showed up to 100% increased levels after 4 weeks. The subjects reported increased physical & mental performance in line with their new higher testosterone levels a year later. - Source

DAILY HABITS WITH IDAHO BLUE SPRUCE:

Diffuse or inhale Idaho Blue Spruce to fill your space with its tranquil, woodsy aroma.
Apply to your wrists, neck, or ear lobes during yoga, meditation, or prayer.
Combine with Geranium and Grapefruit in a roller bottle and dilute with V-6 Vegetable Oil Complex to create a fresh, floral perfume.
Add a few drops to a lightweight carrier oil, such as jojoba or grapeseed, to create a natural beard oil.
To a 2oz glass dropper bottle add:
15 drops Idaho Blue Spruce
10 drops Bergamot
Optional: 10 drops Shutran
Fill with Jojoba or Grapeseed oil
Apply to beard and skin and gently massage to keep the hair and skin happy and healthy.
Make a cologne roller:
To a 10mL roller bottle add:
10 drops Idaho Blue Spruce
10 drops Bergamot
10 drops Cedarwood or Northern Lights Black Spruce
3 drops Ylang Ylang
Fill with carrier of choice
Make a quick ‘Winter Wonderland’ room spray:
To a 2oz glass spray bottle add:
15 drops Idaho Blue Spruce
10 drops Cedarwood
Optional: 10 drops Orange
Fill with distilled water
Spray around everywhere! You can also spritz fresh greenery (wreaths, garlands, etc) to freshen them.

DIFFUSE:

Frosted Forest:* 4 drops Idaho Blue Spruce + 3 drops Peppermint + 2 drops Cedarwood
Lullaby: 4 drops Idaho Blue Spruce + 3 drops Lavender + 2 drops Orange
Anthropologie Volcano Candle: 3 drops Idaho Blue Spruce + 3 drops Grapefruit + 2 drops Davana + 1 drop Lime
Date Night: 4 drops Idaho Blue Spruce + 4 drops Ylang Ylang + 2 drops Orange or Tangerine
Holidays: 3 drops Idaho Blue Spruce + 2 drops Cinnamon Bark + 2 drops Orange + 2 drops Vanilla
Autumn Wreath: 4 drops Idaho Blue Spruce + 4 drops Thieves

Join us in using Idaho Blue Spruce essential oil daily this month and beyond!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Pranayama - The Importance of Breath

Fri, 09 Apr 2021 22:45:42 GMT

Pranayama is a comprehensive practise of yoga. You might wonder why there is so much focus on the breath in yoga, what the link is between yoga and breath, and why it is so important (besides the fact that it keeps us alive!).

In a yoga class we are instructed to consciously breathe, connect to our breath, breathe deeply, return to our breath etc.. but why do we place so much emphasis on the breath? Breath is life. We can live for days without food or water, but deprive us of breath and we die in minutes. With this in mind, it is surprising how little attention we pay to the importance of breathing correctly.

A yogi measures the span of life by the number of breaths, not by the number of years - Swami Sivananda

You may wonder why dogs have short lives compared to humans. It is said that if you breathe 15 times per minute, you will live 75 or 80 years, but if you breathe 10 times per minute you will live to 100. The speed of your breath can dictate the length of your life. The faster you breathe, the shorter your life.

Pranayama is one of the 8 Limbs of Yoga. Pranayama is the act of breathing. There are many different breathing techniques used in yoga, and the breath is known as the anchor of the practice, bringing the body into balance. Controlling or extending the breath leads to balance within the body. Prana means life force or breath sustaining the body; Ayama translates as “to extend or draw out.” Together, the two mean breath extension or control, creating mind-body connection and harmony.

Pranayama, literally means “to extend the vital life force,” or prana, is an incredible practice made up of many different breathing techniques ranging from very simple ones that children are able to do, to the far more complex ones that are more appropriate for advanced practitioners. The best way to learn and practice pranayama is under the guidance of an experienced teacher. There are, however, some simple techniques that can be used any time to transform both your body and your state of mind. Techniques such as comfortably lengthening the exhalation (great for calming the body and mind) and gentle diaphragmatic breathing can be done easily by anyone, at any time.

I know personally from my struggle with chronic pain and illness, the power of a regular pranayama practice. In my work using yoga therapy, I work with children and adults struggling with a variety of issues including anxiety, stress, depression, chronic illness, sleep disturbances and chronic pain. I’ve seen in myself and my students, simple pranayama practices reduce stress and anxiety, promote restful sleep, ease pain, increase attention and focus, and, on a more subtle level, help people connect to a calm, quiet place within so that they experience greater clarity and well-being on every level.

Patanjali, in the Yoga Sutras, describes pranayama as a process by which you can break your unconscious breathing pattern and make the breath long, easeful, and smooth. We often take small shallow, erratic breaths, without even noticing, in our unconscious breath. Our breath is linked closely to our nervous system. When we hear bad news or get a fright we gasp - we inhale and hold onto our breath. This sets of the sympathetic nervous system and our fight/flight response.

When you practise conscious breathing, you activate a different part of your brain. Our unconscious breath is controlled by the medulla oblongata in the brain stem, the primitive part of the brain. Conscious breathing comes from the more evolved areas of the brain in the cerebral cortex. Consciously breathing sends impulses from the cerebral cortex to the connecting areas that impact emotions. Activating the cerebral cortex has a relaxing and balancing effect on the emotions. By consciously breathing, you are controlling which aspects of the mind dominate, causing your consciousness to rise from the primitive or instinctual to the evolved or elevated.

Changing the breathing pattern can produce different states of mind. Focusing on your exhalation will bring a calming effect. Focusing on your inhale will bring more stimulation and energy (useful for that three o'clock slump!).

3 Simple Pranayama Practices To Get You Started

Abdominal Breath / Diaphragmatic Breath

Abdominal breath, or Diaphragmatic Breath allows you to breathe deeply into the lungs, using the diaphragm. This type of breathing begins to reset our patterns from shallow chest breathing to deep, healthy, belly breathing. The abdominal breath moves the diaphragm down and up as you inhale and exhale, pushing the abdominal organs forward, and then back inward. The air is encouraged into the lower lobes of the lungs and the organs in the lower torso are massaged, stimulated and relaxed.

Become aware of your real breathing style, whether you are breathing from the abdomen or from the chest. Once the breathing style is noticed, it becomes easier for you to rectify your style and know how much you need to work on it
Sit in a comfortable seated position with your head, neck and spine in alignment. Place your right hand on your abdomen and your left hand on your chest. Start to relax yourself and release any tension you feel in your body consciously
Once you start deep breathing, notice which hand is moving more, and notice in which direction. Your right hand, on your stomach, should be moving more and in an outward and inward fashion. The left hand on the chest should show less movement but in the same fashion as the abdomen
If you chest is moving in an upward and downward fashion, you are carrying out chest breathing. Abdomen breathing is the much preferred breathing style in yoga.
Within a few days or weeks of adopting diaphragmatic breathing, you may start to notice a vivid change in your stress, anxiety and patience levels .

Sitali (Sheetali) - Cooling Breath

The word Sitali means cooling breath in Sanskrit. This simple practice calms the mind and reduces the body's sympathetic nervous system response, the "fight or flight" stress response. It cools the body and mind and lowers blood pressure.

Sit in a comfortable seated position with your head, neck and spine in alignment. Follow your breath with ease for a couple of minutes. Cultivate the feelings of expansion and receiving on the inhale, and releasing and surrendering on the exhale. Then open your mouth and form the lips into an "O"
Curl the tongue lengthwise and project it out of the mouth (about 3/4 of an inch)
Inhale deeply across the tongue and into the mouth as if drinking through a straw.
Focus your attention on the cooling sensation of the breath as the abdomen and lower ribs expand
Withdraw the tongue and close the mouth, exhaling completely through the nostrils
Continue doing Sitalia for 2-3 minutes, return to diaphragmatic breathing for several more minutes. and then repeat the cooling breath for 2-3 minutes longer. Gradually you can work you way up to a 10 minute practice.

NOTE: If you are not able to curl your tongue, gently press your lower and upper teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air. Inhale slowly through the gaps in the teeth and focus on the hissing sound of the breath. Close the mouth and slowly exhale through the nose. Repeat up to 20 times. (This practice is called Sitkari). Sitkari, in addition to its cooling benefits, also balances the endocrine system and builds vitality.

Brahmari Breathing - Humming Bee Breath

Brahmari pranayama vibrates the whole brain. It is an established fact that Brahmari done for a few minutes daily can alleviate anxiety and tension, improves mood, behaviour and personality.

Sit in a comfortable seated position with your head, neck and spine in alignment
Bring your attention to your regular breath with ease and no effort . Just bring your awareness to the inhale and the exhale
When you are ready and feel at ease, inhale through both nostrils, then as you exhale make a humming sound like a beee
Allow the length of the breath to extend naturally and without force, humming until the body is empty of breath and then inhaling again.
Practice anywhere from 5-15 minutes.

Note: Hands may be resting on lap or in Shanmukhi Mudra:

Your thumbs should be placed on the tragus and fore-fingers touch the inner eye corners. Make sure not to put any pressure on your eye-balls
Place your middle fingers on the slides of your nose and the ring fingers above your lips.
place your pinky finger below the lips and start with inhaling and exhaling air
While exhaling, produce a humming sound along with all the fingers on the face. With humming sound, feel the calmness with the humming sensation and begin to connect to the pineal gland deep inside the brain

Pranayama is so important for everyone, adults and kids alike. Breath, or pranayama is an important part of kids and adults yoga classes. The techniques above can be used for adults and kids. There are also many ways we can make breathing easier for kids, by adding visualisations or movements. If you would like to know more about breathing for kids, check out our Yoga Kids Colouring Book - Breathing , in our Book Range. These books are great for kids, but they are also great for adults who love the many benefits of colouring.

Why Yoga and Mindfulness are Important For Young Adults

Tue, 30 Mar 2021 23:05:42 GMT

Yoga is beneficial for everyone, from 3 years to 103! It might be said though, that the 13-18 year old age group needs it the most.

There is so much going on in the physical, emotional and mental layers of the young adult body. They are at a crossroad. Hormonally there is a lot going on. Emotionally our young adults are often on a rollercoaster ride. Cognitively, they are growing their neurological pathways.

All of this is going on while there is pressure coming at them from everywhere: home, school, parents, relationship issues, body image issues, problems with friendships, wanting to fit in and be liked, feeling very different and not knowing how to express it, getting told off all the time, often not feeling safe to tell people what's going on, even if they could put it into words. Does this all sound familiar?

Our young adults need the tools to control their thoughts, feelings and behaviours. They need a time and a place in their week where they just get to be, where they feel safe, and where all pressures are removed. They need time to connect and to be real, to connect by being real. Young Adults just want to be seen, to be heard, and to be listened to. They want to connect to someone who is real. This is where yoga and their yoga teacher can come in.

A yoga session for young adults, like all age groups, is made up of many components. The young adult yoga session encompasses all of the Seven Essential Mental Activities shown above, based on The Healthy Mind Platter by Dr Daniel Siegel and David Rock, and much more.

In young adult yoga sessions, we look at the physical, cognitive and psychosocial stages of development and build lessons encompassing all three areas. We also use yoga therapy based therapeutic exercises that work with the body to bring the body back into balance. We use breathing techniques throughout the sessions to focus, quieten, develop concentration, relaxation and for connecting to the self. Breath work is also important to expand the lung capacity during dynamic yoga movements.

"The breath is a mirror of how we feel. Through conscious breathing we can change our tension into relaxation."
- Danielle Bersma and Marjoke Visscher

Mindfulness and coping strategies are also used, giving our young adults life skills to draw upon at any stage in their future life. These skills not only improve communication skills, they also work on calming the mind and body, increase focus and attention, increase the ability to learn, foster less reactive behaviours, develop self-awareness, help tune into their emotions, lessen anxiety and stress and help manage those volatile emotions our teens so often experience.

"Because of what we now know about the benefits of mindfulness, it would be irresponsible to allow a human being to come to adulthood without at least making it available to them to learn how to tune their own instruments, so they can play them under sometimes very challenging situations; that instrument would be the body, the heart, the mind, relationality with others and nature, where you no longer see yourself as the centre of the universe".
- John Kabat-Zinn

Young adult yoga is done in a caring, structured, yet fun way. It is done in a space that encourages all children to feel welcome, to feel safe, and allows them to be themselves without judgement, all while learning how to be the best version of themselves that they can be and develop life long skills to cope in the real world.

My mission for all Young Adults, Teens and Kids is:

To create a safe place where children can be themselves, and believe in themselves. I encourage every child to be at ease in their own uniqueness and unlock their potential.

Who do you know that could benefit from learning life long coping skills and strategies to strengthen their physical, mental and emotional bodies? Essential Wellness Yoga runs various sessions and programs for Young Adults:

If you have any questions, or would love some more information, please contact me. Please share this post on your Social Media and email. Let's spread the word about the importance of Yoga and Mindfulness for our teens.

How Essential Oils Work: A Summary

Tue, 23 Mar 2021 23:03:39 GMT

How do essential oils really work?

I could go into a lot of detail (which I may do some other time), but today I'm going to share a quick summary, from a purely Aromatherapy viewpoint.

Essential oils penetrate the body in two ways: through the nose and the skin. The pure intelligence of essential oils may be the only tool that can reach into the deep recesses of our brain, cross over the chemical barriers, and open the hidden channels of our minds, allowing access to greater knowledge and discernment in reaching our potential. Essential oils work for all ages, kids and adults alike.

The sense of smell affects:

Our emotions and memory (the Limbic System)
The pituitary regulation (Hypothalamus)
The release of hormones and body regulation (Pituitary)
Odour identification (Olfactory Cortex)
The connection of the neocortex (Thalamus)
The intellectual connection (Neocortex)

Essential oils can contain hundreds of organic constituents and other natural elements that work on many levels. They are 75-100 times more concentrated than the oils in dried herbs.

In Aromatherapy, essential oils have four modes of action in interacting with the body.

1. Pharmacological : the effect of chemical changes which take place when an essential oil enters the bloodstream and react with e.g. hormones and enzymes

2. Physiological : the way an essential oil affects the systems of the body e.e whether they are sedated or stimulated

3. Psychological : the individual response to the inhaled aroma of an essential oil

4. Holistic : the human body's total response to an essential oil, including but not limited to, the responses listed above. Aromatherapy and essential oils have been around for thousands of years. And now scientific research has proven that these wonderful smelling substances are complex and powerful with remarkable medicinal properties

This is really only the tip of the iceberg. Essential oils have so much potential to help wellness and are a great companion to other modalities in holistic wellness.

If you would like further information on essential oils, how they work, their properties, oils to use or any other information, please comment below or email me.

Why not start your wellness journey today with essential oils? Contact me for more information or click here

National Chia Day

Mon, 22 Mar 2021 23:34:36 GMT

This day recognises the tiny, yet powerful chia seed that has earned its reputation as being one of the MOST nutrient-rich foods on the planet!

Chia seeds come from the plant Salvia hispanica L., and were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, it was offered to Aztec gods in religious ceremonies.

Nowadays, chia seeds are used as a functional ingredient, added to less nutritious items like baked pastries and snacks, to improve their appeal to health-conscious consumers. Health claims about chia seeds include reducing appetite and weight, lowering triglycerides, and improving blood sugar levels in type 2 diabetes.

Chia seeds are rich in:

Polyunsaturated fat, as omega-3 fatty acids
Fibre
Protein
Calcium
Phosphorus
Zinc

Two tablespoons of chia seeds (28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fibre, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. You can see why they have quickly become a health food staple.

The Complete Breath

Thu, 04 Mar 2021 06:41:14 GMT

Sometimes our body and mind needs a quick reset. Here's a quick tip you can do on your own or with a friend. Getting out into nature has added benefits, but this can also be done anywhere. This quick relaxation exercise can help rest your mind and help it feel totally in tune with your body.

The Complete Breath

• Lie on a rug on the floor, or ground if outside (if you’re lying on grass, take a deep breath and enjoy the aroma!). Place your arms at your sides, several centimetres away from your body, palms face-down.

• Close your eyes and inhale through your nose very slowly. Expand your abdomen slightly, then pull the air up into the ribcage, and then your chest. Hold for a few seconds.

• Now breathe out slowly through your nose in a smooth continuous flow until the abdomen is drawn in and the ribcage and chest are relaxed. Hold for a few seconds before repeating two or three times.

• Now breathe in slowly and gradually raise your arms overhead in time with the inhalation until the backs of your hands touch the floor.

• Hold your breath for ten seconds.

• Slowly breathe out as you bring your arms back down to your sides.

• Repeat two or three times.

• Sit up then stand. Jump in the air, stretching out your arms and legs as you rise.

Vitamin D and Iron for Young Growing Bodies

Wed, 03 Mar 2021 23:21:50 GMT

Children need a wide range of vitamins and minerals; however, two of the most important ones are Vitamin D and iron.

Vitamin D

Vitamin D is essential for the growth of strong bones in children. It also helps to prevent rickets. Rickets is characterised by soft bones in growing children. Children need Vitamin D from shortly after birth. Children who are 12 months and younger need about 400IU of vitamin D daily. Children who are 12 to 24 months need about 600 IU of vitamin D daily.

Sources of Vitamin D for Infants and Children:

Fortified cow's milk - it is not recommended for children younger than 12 months old; however, it is a great source of vitamin D for children older than 12 months. Fortified cow's milk may cause intestinal bleeding in children under 12 months as there are too many proteins and minerals for the kidneys to handle. Fortified cow's milk does not have the correct amount of nutrients required for an infant.

Breast milk - a baby cannot get all of its vitamin D from breast milk alone; therefore, a supplemental source is needed. Over-the-counter vitamin D drops can help.

Infant formula - the standard amount of formula that an infant would consume is about 900gm. This is sufficient to meet an infant's vitamin D needs. If the child is consuming less then they may need vitamin D supplements.

Solid foods - some good sources of vitamin D for children who are consuming solid foods include the following:

Fish such as salmon or light canned tuna
eggs
Vitamin fortified foods such as cow's milk (for children 12 months and older), yoghurt, cereals and some juices

Iron

Iron assists to transport oxygen through a child's body and also supports a child's learning ability. Consuming enough iron can prevent conditions such as anaemia. Premature babies generally need more iron than full-term babies.New Paragraph

Sources of Iron for Infants and Children:

Breast milk - from the age of four months, babies need more iron than breast milk can provide. Over the counter iron drops can help with this. The drops should be sufficient until the child is old enough to regularly consume more iron-rich foods.

Formula - a child's iron needs can be supplied by standard infant formulas (especially if they have been fortified with iron) for the first 12 months.

Solid foods - from about the age of six months, babies can start to eat solid foods. These foods should contain one of two types of iron - heme and non-heme.

Heme iron can be found in:

beef, pork, lamb, goat venison
fatty fish
chicken, turkey
eggs

Non-heme iron can be found in:

iron-fortified infant cereals
tofu
beans and lentils
dark green leafy vegetables

To increase the absorption of non-heme iron, it should be consumed in conjunction with foods which are high in Vitamin C

What is Yoga?

Wed, 03 Mar 2021 06:51:24 GMT

What is Yoga?

While this may seem like a simple question, yoga has actually been defined in many ways.

Yoga is a Sanskrit word that comes from the same root as the Latin "yoke', meaning to join together. Perhaps the best translation of it would be "union".

Union of what? That depends. It depends on your personal perspective. Many people look for the following common forms of union in yoga:

union of body, mind and spirit
union of conscious and unconscious mind (or bringing the unconscious into awareness)
union of "lower self' and 'higher self'
union of the individual soul and the Divine
union of one's male side and female side
union of Yin and Yang

In many ways, when we think of union, we might think of connection. All humans actually seek connection of some sort - connection, to self, connection to others, connection to the universe, connection to a greater love.

Patanjali, the Father of modern yoga and the yoga sutras, talks about yoga being mastery of the mind, or stillness of the mind. The objective of yoga being to understand the true reality of nature and the true nature of self.

Indus Valley, where Yoga is thought to have originated over 5000 years ago

In my 200 HR yoga teacher training, my teacher said that yoga was union - the union of body, mind and spirit. She officially defined yoga as "yoke, union, path, the effort put into attaining potential, the physical and mental practices originating in philosophies from India".

Last weekend I did two immersion days for the advanced 300 HR yoga teacher training I am doing. There was a strong emphasis on becoming aware of how glamorised yoga has become in recent years and how this completely takes away from the history and origins of this practise that has thousands of years of history and philosophy as its base. Ancient symbols such as om, the hand of fatima, deities, the glamoristaion of national costumes in modern fashion shows, and words such as namaste (or the play on words such as namaslay) plastered across social media, on clothing and jewellery lines and plastered across billboards is actually quite offensive to many South East Asian Indians and descendants of the true path of yoga. Classes such as "Yin and Vin", and practises such as using namaste incorrectly (which I have to admit I have done before this weekend training) may be great marketing ploys to fill classes and routines we thought were correct, but they totally go against a true yoga practice.

"When we mistake yoga for a workout routine, reduce it to physical fitness or even do some of the deeper aspects of yoga without an eye to the whole system of liberation it offers, we rob ourselves and each other of the potential of this practice" says Susanna Barkataki.

There have been many misunderstandings as to what yoga is in the West today. The problem with these misunderstandings is they can actually dilute yogic teachings to the point where yoga is barely recognisable at all. Within the tradition of yoga, are the seeds we need to understand how to honour the full expanse of a yoga practice.

At this training we were encouraged to educate our students not only on the physical practice of yoga, but also the philosophy, history and roots of yoga. This is definitely something that I will be exploring. It has really brought my awareness back to the true meaning and practice of yoga and I look forward to sharing more with you.

If you want to delve deeper into this, I highly recommend the Book, "Embrace Yoga's Roots" by Susanna Barkataki

The Benefits of a Livestream (Zoom) Yoga Session

Tue, 09 Feb 2021 01:52:24 GMT

While there is no mistaking, practising yoga in a studio setting is amazing, the last year has taught us it is not the only way to stay connected with your teacher and other like minded yoga loving souls. We have learnt that we need to adjust and adapt. A Livestream, Zoom session is not a replacement for studio sessions, it is in fact an addition and another option that is available for everyone.

For me personally, I have loved being able to access my yoga teachers in Singapore and join their classes. It's as though I never left. It opened a whole new world for me and encouraged me back onto my mat for regular practice, something I had relaxed in my first year of leaving Singapore.

For me, the advantages of a Yoga Livestream (Zoom) session are many.

Consistency

Your body and mind benefit greatly from a consistent yoga practice. Your practice will easily become a habit when you set aside regular times to practice each week. Joining a regular Livestream yoga session will help you to bring that consistency to your practice.

Stay Connected

I love Livestream classes so that I can keep connected with old teachers and friends. Now, as a yoga teacher myself, I love being able to connect with friends, family and students from all over the world. On a recent class I had students join me from the UK, Singapore, Melbourne, Sydney and the Sunshine Coast. This would never have been possible before!

Accessibility

Practicing at home eliminates travel time and traffic stress. Friends, family and new students can join from anywhere and there is not that hassle of getting ready to go out and struggle with traffic or public transport. So much easier and such a time saver!

Personal Class

While some students thrive on the community of the class, others prefer a quieter more reflective and personal class. Livestream can offer you both. Place your screen on gallery view to get the community feel, or speaker view to just view the teacher and it feels very much like a personal class. Even though I encourage my classes to be a non-competitive experience, some people feel they need to 'perform', and Livestream eliminates this pressure.

Get Comfortable

Rather than worrying about keeping up with the newest fashion trends, Livestream yoga sessions allow you to wear whatever you like and be as comfortable as you can. Who will know if you are in your PJ's in an early morning or evening class? If it's cold, rug up in whatever is comfortable. If you want to get in your best yoga gear, go ahead. The idea is for you to be comfortable in your practice.

On the Go

As things start to open up, and for us here in Australia, domestic travel is an option again, with your laptop or phone you can practice wherever you are. Never miss a session again.

Technology

There are many options available to view your Livestream yoga session. Phone, tablet, laptop, P.C, or screening to your TV all allow you to view the session. So many options there are no excuses!

Props

If you are worried about not having props, don't be. I will go into this in more detail in another post, but things you have around your home make great props without having to go and buy specific yoga props. Of course, if you are going to practice from home regularly you may want to invest in a mat at the very least. Things such as cushions from your lounge, rolled up towels or throws, pillows joined with a tie or belt, a stack of books for blocks, all make great alternatives. Never think you can't do a class at home just because you don't have the right props.

Normality

There is no mistaking that this last year has been 'different'. For many it has left us needing to be grounded, needing to do some normal activities. Health concerns or lockdown restrictions have left some of our lives feeling upended. Joining a Livestream yoga session can help you feel ground and bring some normality back into your day or week. If you are unable to leave your home (for medical or other reasons) or travel far to personal classes, consider a Livestream session. Joining yoga sessions at the usual days and times can provide grounding for you.

Animal Companions

We all know the benefits pets can have on our mental and emotional health. I absolutely love seeing students dogs and cats joining in the practice, or seeing them snoozing nearby.

Join With a Partner

A great benefit of Livestream yoga sessions is being able to join the session with a partner. You can have your family practice with you by joining in the session. Only 1 booking is required for other members of the same household to join you in the same class.

Livestream Etiquette

I will do more on this in another post, but basically all you need to do is show up, mute yourself after we say hi, and settle onto your mat for 75 minutes of you time. Easy hey!

So, if you have never tried a Yoga Livestream Session, why not give it a try. Book Here

I currently hold Yin and Restorative Sessions as wells as Kids Sessions by Livestream. More sessions will be added soon. If you have any day/time requests, please email me. And remember, the greatest advantage is, you can join from anywhere in the country and world!

See you soon in person or on a Livestream!

National Gluten Free Day

Tue, 12 Jan 2021 23:50:39 GMT

The 13th January is National Gluten Free Day in the US.

Many people choose to have a Gluten Free lifestyle as they feel it is healthier. For Coeliacs it is not a health or wellness choice, it is a must. There are many misconceptions around about Coeliac Disease. It is NOT a food allergy. It is an autoimmune disorder caused by the abnormal functioning of the immune system that produces antibodies against their own tissue.

Here are 5 things to remember about Coeliac Disease.

It is not an allergy It’s a common misconception that those with Coeliac are allergic to gluten.
It is autoimmune Those diagnosed with Coeliac Disease suffer damage to the lower intestine if they ingest gluten.
Coeliac for life There is no cure or prevention, but following a gluten-free diet is the way of life!
Gluten hides everywhere From beer to soy sauce, gluten is in far more items than the bread products lining the shelves of your local bakery.
Coeliac leads to other issues If undiagnosed, this autoimmune disease can lead to other issues, such as lactose intolerance, anaemia, and GI cancers.

I have a very close family member that is a Coeliac. Diagnosed 23 years ago, things have certainly changed in that time and the availability and quality of gluten free products has improved vastly. Here is a favourite gluten free cake recipe for special occasions (cause we all need to splurge every now and then), given to me by a dear friend, Liz.

Chocolate Mousse Cake

Ingredients

11 ounces (311 gm) best bittersweet chocolate

2 ounces (57 gm) best milk chocolate

3/4 cup (180 gm) unsalted butter

8 large eggs, separated

scant 1/2 cup light brown sugar

1/3 cup sugar

1 tablespoon vanilla extract

pinch salt

Method

Preheat the oven to 175 deg C and put the kettle on to boil

Line the inside of a 9 inch springform tin with foil, making sure you press the foil well into the sides and bottom of the pan so that it forms a smooth surface. This will prevent water getting into the cake when it is cooked in its water bath

Melt the chocolate and butter in a microwave or double boiler, and let it cool. In another bowl, beat the egg yolks and sugars until very thick and pale, as creamy as mayonnaise: the mixture should form and fall in ribbons when you lift up the whisk. Stir in the vanilla and salt then the cooled chocolate mixture. Whisk the egg whites in a large bowl until soft peaks form, then lighten the chocolate mixture with a briskly beaten in dollop of whites before gently folding the rest of them into it

Pour the cake batter into the foil-lined springform tin, which you have placed in a large roasting pan. Add hot water from the recently boiled kettle to come about 1 inch up the sides of the cake pan and carefully put the roasting pan into the oven

Cook for 50 minutes-1 hour. The inside of the cake will be damp and mousse-like, but the top should look cooked and dry. Let it cool completely on a cooling rack before releasing it from the pan. This calls for a little bit of patience, because you will need to peel the foil away gently from the sides. Just go slowly and remember that this is a very damp cake, and you won't be able to prise it away from it's foil-lined base - tough it's easy enough to tear off excess foil once you've set the cake on it's plate. Dust with sifted cocoa or icing sugar if you want, and serve with crème fraiche or whipped cream and some raspberries.

What’s your favourite gluten free recipe? Please share below, it would be great to try out some new recipes.

Yoga and Essential oils

Wed, 25 Nov 2020 01:19:48 GMT

Whether you’re a yoga pro, or new to the practice, I hope to offer you some valuable information here to help your yoga flow even better. Please note that I only use and recommend Young Living Essential Oils as a result of my training in Aroma Yoga and my studies I am currently completing as a Master Aromatherapist.

I’m going to focus mainly on single oils and blends that can be used in our everyday yoga class or practice. I won’t be focusing on mindfulness, meditation or breathing practices, as I will cover these in other posts.

What are essential oils?

Some of you may be experienced with essential oils, but others may be very new to them, so I’ll just take a moment to discuss essential oils.

Essential oils are the life blood of plants. They are the chemical components that makes each plant unique. It is what supports and keeps plants healthy and thriving. A plant produces essential oil for its own survival - to influence growth and production, to attract pollinating insects, and to repel predators.

Essential oils are odoriferous, volatile liquid components of aromatic plants. In their natural state they contain a number of complex bio-chemicals including vitamins, antibacterial and antiseptics.

Essential oils are extracted from different parts of the pant depending on each plant. The oils may be distilled or extracted from the leaves, flowers, roots, buds, twigs, rhizomes, heartwood, bark, resin, seeds and fruits.

The most common methods of extraction are water and steam distillation, and mechanical processing as is done with the cold pressing of citrus rinds.

Essential oils are highly concentrated e.g one drop of peppermint oil is equivalent to approximately 26 cups of peppermint tea. It takes approximately 75 lemons to make one 15 ml bottle of lemon essential oil.

Essential oils penetrate the body in two ways: through the nose and the skin.

Ways to use oils

Before we dive into specifics, let’s talk about usage and safety. There are three main models of aromatherapy and the ways to use and administer essential oils. French, British and German.

French Model : The French model emerged in the early 1900s when French chemists and physicians began experimenting with and investigating the therapeutic value of essential oils. This model advocates the neat—without diluting in carrier oil—topical application and oral administration of essential oils.

A deep understanding of pharmacology, toxicology, and physiology is used to determine the therapeutic application of essential oils.

British Model : The therapeutic application of essential oils was introduced to England during the 1950s by Marguerite Maury, who encouraged the heavy dilution of essential oils before applying them to the body and discouraged oral administration because she was not a medical doctor.

The British model uses small amounts of essential oils mixed in abundant amounts of carrier oil before topical administration as part of an aromatherapy massage. One of the key contributions of this model to essential oil therapy is a greater knowledge of the safety of essential oils, and possible drug interactions and health contraindications.

German Model : The German Model mainly consists of using essential oils for inhalation purposes. However, Germans greatly advanced the knowledge of distillation procedures during the sixteenth century.

Studies suggest that even this simple model largely relying on the inhalation of essential oils can have profound psycho-physiological effects.

Therefore, the three common ways to use essential oils are:

Aromatically - you can inhale directly from the bottle, use a diffuser, a spray bottle or place on clothing or cotton balls. When using a diffuser, put 6-8 drops of an oil or combination of oils in your diffuser. The diffuser will send the oil into the air and fill the room with your essential oils.

Topically - you can rub the oils directly onto wrists, neck feet, or spine; you can combine with a carrier oil to dilute, or make a blend in a roller bottle and apply

Internally - again this is very controversial according to which method of aromatherapy you have been trained in. Not all oils are created equal so I would never ingest any oil other than Young Living oils. Young Living oils are pure and because of their purity, some people like to ingest their oils to avoid “smelling’ like an oil, or to support their body from the inside out.

The Young Living Culinary Range can be added to water or tea; added to veggie capsules with carrier oils, applied under the tongue or added to your cooking. Peppermint in Chocolate Brownies, Lime in Guacamole, Oregano, Basil and Thyme in Bolognese Sauce are just a few suggestions. If you’d like to know more about adding oils to your cooking just send me a message.

There is no right or wrong way. Choose one and try it out! Try each option to see which ones you prefer.

Seed to Seal:

Not all essential oils are created equally. When you shop with Young Living you are getting quality products backed by a ‘Seed to Seal’ guarantee that you won’t find anywhere else.

You can expect that Young Living will provide you with only the BEST!

Plant material that is grown on corporately-owned farms or carefully vetted partner farms (that you CAN visit!)
Sustainable farming and sourcing practices, providing the purest oil
Great care is taken to preserve and protect natural resources
Hand-weeded fields and ZERO use of pesticides
Oils that retain all their natural constituents and therapeutic properties
Use of food-grade distillers with state-of-the-art design and distillation methods
Low pressure and low-temperature distillation, without the use of solvents or synthetic chemicals
Rigorous testing on each batch by internal labs and third-party facilities
Oils that are carefully reviewed through every step of production in order to meet or exceed industry safety and purity standards (beyond organic!)

And the best part… if the oils do not meet these high standards they are rejected and will not be bottled as a Young Living product. YL would rather have something go out of stock than let an inferior product slip through to us. It's rare to find a company with such high standards. Now that’s amazing!! For more info, go to www.seedtoseal.com/en

Why Use Essential Oils with Yoga?

Both yoga and therapeutic grade essential oils have been known to naturally decrease symptoms of stress by toning the glands of the endocrine system. Essential oils can help improve mental focus. With the various methods of application to choose from, they enhance pranayama, meditation and relaxation. Yoga and essential oils can also help cleanse and purify the body, as well as activate the chakra system, or energy centres.

Teachers of Aroma Yoga generally notice that when students incorporate inhalation and topical application of essential oils during their practice, they often appear to be more alert, receptive, connected, grounded, uplifted and present.

For me yoga and oils have changed my life. I have a chronic pain condition as well as a number of other health issues, and Western Medicine has been unable to improve my health. For the past 10 years I have been practicing yoga and meditation, and when I am practicing regularly, the difference in my pain levels and my movement is amazing. Adding essential oils to my practice has truly enhanced it in so many ways. It helps me to calm my nervous system, helps me focus, grounds me, I find meditating is easier and I can choose oils to help whatever I would like to bring to my practice or whatever my body is needing at the time. They have really brought a whole new experience to my yoga.

Safety Precautions

As we have learnt, essential oils are very strong and potent and therefore there are some safety precautions to be aware of when using during your yoga practice.

avoid getting the oils in your eyes. If you apply the oils to the palms of your hands, be mindful not to touch your eyes
always have a pure, vegetable based oil on hand in case any oil gets in your eyes or is too hot for your skin. Simply apply the oil, such as olive oil or V6, which is a Young Living blend of 6 vegetable oils, directly to the area needed to dilute the effects of the oil. Never apply water to dilute, remember oil and water don’t mix, so applying water will do both to help.
make sure you always store your oils in a cool place, and that you have placed your lid back on tightly, Essential oils are very volatile, which means they will evaporate. Don’t be surprised if you have left your lid off a bottle to come back and find it has evaporated! So frustrating and annoying. It’s actually one of those mistakes you only make once!
get to know your oils - it’s important to familiarise yourself with certain contraindications when using essential oils. e.g some oils are photosensitive, meaning they may cause a rash or dark pigmentation on skin when exposed to direct sunlight within 2-4 days after applying to your skin. Most citrus oils fall into this category. It is important to have a basic understanding of essential oils if you are pregnant or have other health issues such as epilepsy or high blood pressure. It is important to do your own research

Get Energised!:

Getting to your mat takes a little energy! Grab a bottle of Peppermint Essential Oil from our Culinary Range and drop a bit onto your tongue. If it is too hot for you to put it directly into your mouth, place a drop into your palm and swipe a pinky through it. Rub onto the roof of your mouth. Many enjoy adding a drop of Peppermint to their water bottle too!

Another alternative is to simply place a drop of Peppermint oil into your palm, rub your palms together and breathe in the goodness. You will be ready to go in an instant!

Grab a Zyng to get some pep in your step. Zyng is natural product and tastes great! It’s a carbonated beverage with Wolfberry puree, making it high in antioxidants. It also contains pear and blackberry juices, and a hint of Lime and Black Pepper essential oil, all of which gives it a very light and fresh taste.

DIY Mat Spray Cleaner

Do you get to a point where you mat starts to feel a little gross? Smells a bit funny? It’s always nice to have a clean mat, but I’m not a fan of chaturanga - ing into chemical cleaner smells. I don’t think Dettol or Clorox are Sanskrit words!

If you can’t bring a diffuser to class, you can customise the scent to have your mat fresh and ready for your next session! Just spray your mat as generously as you would like and wipe down with a clean cloth. You can also give a fine misting to refresh just before you start.

Another great spray is 5 drops Purification and 5 drops Tea Tree in a 60 ml spray bottle. Fill the bottle with water and shake well before using.

Try adding a 1/4 teaspoon of Thieves Household Cleaner to any of these mixes for an extra boost of cleaning power! Or another great option is to use the Thieves Spray. It is a convenient and portable plant-based essential oil spray ideal for cleaning surfaces. It is the perfect size to throw in your yoga bag.

Mat Diffuser Spray:

Follow these awesome DIY recipes to make an all-natural spray to refresh your mat or yogitoes (yogitoes is a type of towel for your mat, in case you have no idea what I’m talking about!)

Enjoy the aroma each time your nose gets near your chosen spray!

You can add 10 drops to every 60 ml
Choose an oil (or combination) that will make you smile every time you smell it!

Premium Starter Kit Suggestions:

Stress Away - calming
Lavender - relaxing
R.C. - energising
PanAway - stimulating aroma, relaxing for the muscles
Lemon - uplifting
Peppermint - uplifting and promotes focus

Yoga Diffuser Blends

As we are doing more classes at home now, you can use your diffuser to set the tone for your online class and home practice. Maybe you are joining a Zoom class such as the ones I’ll be commencing shortly, or maybe you’re practicing on your own and just need that extra boost of zen for your flow, or yin, or restorative class.

Try one of these blends to set the mood and to give your prana some power!

Set your intention:

Using the oils during your practice will enhance your time on the mat. The oils will help you reach the mental or physical state you want. Diffuse with intention: Use your diffuser and fill it with the oil or oils that will inspire you on the mat.

Here are some more of my favourite Yoga practice oils to diffuse:

Inspiration : to inspire your practice from the inside out
Sacred Frankincense : to uplift the moment
Ravintsara : for a deep breath
Highest Potential : to bring out your highest self
Cool Azul : to promote focus
Rose : to increase your body’s frequency

Yogi Roller Blends

These blends that can be made up in 10 ml roller bottles are perfect to apply at different stages during your practice. From preparing and grounding you at the beginning, to providing harmony and focus as you move into more difficult or longer held poses, to helping you remain positive and at ease at the end of your practice, these blends will enhance your practice and heighten your awareness both mentally and physically during your practice.

Yogi Room Sprays

Here are a couple of great room sprays to set the mood you need for your yoga practice. But don’t just keep these for yoga, they are great room sprays to use any time. Simply add the oils to a 60 ml fine mist spray bottle and top with distilled water.

Four Oils for Yoga

Here’s a great 15 minute practice, perfect for starting your day.

first. cover your shoulders and chest with White Angelica to protect you throughout the practice.
next apply Cedarwood to the base of your spine and complete 2 sun salutations, and Warrior I and Warrior II on both sides. The grounding aroma can help you to sink more deeply into the postures.
then apply Peppermint to the belly and complete a simple seated twist. If peppermint is too strong for you, remember to dilute it with a vegetable based carrier oil first.
next, apply Jasmine to the heart and gently tap on the sternum The floral, sweet aroma of jasmine promotes self love
finish with some more White Angelica in savasana. Your whole day will be started and empowered with 15 minutes of movement and breath!

Give it a try and let me know what you think

Post-Flow Recovery

We know that you are bound to have some sore muscles after an intense yoga practice, or if it’s been a while in between practices. Here are some natural options that work to soothe muscles and joints.

PanAway : a blend of essential oils perfect to soothe sore muscles AND it comes in the Premium Starter Kit.

Cool Azul Sports Gel : great for before and after physical activity. Formulated with two powerful, synergistic active ingredients, methyl salicylate found in Wintergreen and natural menthol found in Peppermint. I encourage you to research the benefits of these two oils. This gel also hydrates your skin with a topical cooling gel

Deep Relief Roll On : Roll on this cooling blend to muscles and joints for quick on the go relief

Disclaimer:

As you are introducing yourselves, let me give you a quick disclaimer. I am not a doctor or a medical professional, I am not diagnosing or making claims during or in relation to this class. I have just fallen head over heels with essential oils and enjoy sharing my experiences with others. I simply feel we all need some oils in our lives!

The information shared in this class is not intended to treat, cure or diagnose any illness, nor is it meant to replace professional medical attention or advice. Any advice or testimonies provided are all based on the use of the Young Living brand of essential oils specifically. The use and application of this information is done solely at your own risk.

Statements made are not evaluated by the Therapeutic Drugs Association (Australia) or the Food and Drug Association (USA). Products recommended are not intended to diagnose, treat, cure or prevent any disease. So let’s get going!

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Anti-Bacterial Plant Benefits

Thu, 24 Sep 2020 00:36:07 GMT

A few weeks ago I shared the goodness that can be found in the herbs from our herb garden and how they can help our wellness. Today I'd like to share some amazing anti-bacterial plants, that are also easy to grow in our backyards, in pots or in the ground. These plants provide amazing natural ways to ward off some common bacteria that sometimes rear their heads as we change seasons.

GARLIC

Garlic has long been recognised across the world for its preventative and curative powers. Research has found that garlic can be an effective treatment against many forms of bacteria. With many of us spending more time at home we can eat it freely without fear of the odour scaring away our friends.

GINGER

Several studies have shown ginger's ability to fight many strains of bacteria. The scientific community also recognises ginger as a natural antibiotic. Researchers are also exploring ginger's power to combat seasickness and nausea and to lower blood sugar levels.

TIP: Add grated ginger (or pure essential oil) to salads and stir fries for a zingy hit. Two slices of ginger added to hot hot tea gives your digestive system a much needed booster. My husband loves adding a drop of ginger essential oil with a drop of honey (to help the oil combine with the water) to his tea daily.

ECHINACEA

Echinacea has been used to treat infections for many years. Scientific reports state an extract of Echinacea purpurea can kill many different kinds of bacteria and may also fight inflammation associated with bacterial infection.

CLOVE WATER

Research is now finding that clove water extract may be effective against many different kinds of bacteria.

OREGANO OIL

Oregano oil is widely recognised for its antimicrobial activity, as well as its antiviral and antifungal properties. Oregano also aids digestion. A few drops of Oregano oil in a steam inhale may provide benefits to sinus and chest congestion.

BASIL

Basil is often used for its strong antibacterial and antioxidant properties. Did you know Basil oil has also found a wide application in perfumery and dental / oral products nowadays?

HONEY

Yes I know it's not a plant, but it is definitely worth a mention. Since the time of Aristotle, honey has been used as an ointment that helps wounds to heal and prevents or draws out infection. The antibacterial effects of honey are usually attributed to its hydrogen peroxide content. One study documented that honey can inhibit approximately 60 kinds of bacteria.

TIP: Add a teaspoon of honey to hot water for a soothing sweet drink. For sore throats, add a teaspoon of honey, half a teaspoon of crushed garlic and a squeeze of lemon juice to hot water for a triple action bug killer.

Do you have any of these plants in your backyard? If not, why not give them a try. If you can source honey from a local supplier, why not try that also. We are lucky to have local honey produced 4 streets away from us in their backyard. Can't get more local than that. Not only are we getting the benefits of pure local honey, but we are also supporting a local small business which is very important to me.

If you love the science behind plant, their oils and benefits, a great source for further information is:

https://pubmed.ncbi.nlm.nih.gov/

If you have any other tips, please share them in the comments below, I love hearing from my readers. And as always, please feel free to share this with anyone you think may be interested. Happy gardening!

Essential Oil Tips For Cut Flowers

Mon, 18 May 2020 02:45:53 GMT

Do you love having decorative cut flowers in your home? Maybe they come from your garden, maybe they were a gift, or maybe you simply love decorating your home with beautiful flowers you have purchased from your local florist or market.

Flowers in our homes actually have many health benefits. They have an immediate impact on happiness and a long-term positive effect on moods. When you have flowers around it can give you an immediate connection to nature and takes you out of the fast-paced world for a while. It can bring you a sense of peace and calm, and who doesn't need that!

It's not only the flowers themselves that can bring benefits, but also the colour of the flowers. Depending on the colour they can bring a nurturing effect, a romantic, sensual or passionate feel, and other colours can bring a calming effect.

Whatever the reason you choose to have flowers in your home, they don't always seem to last as long as you would love them to. I've been experimenting and researching ways to help make our beautiful flower arrangements last. And it's quite simple, a drop of certain essential oils in the water can help make the cut flowers last longer!

By simply adding a drop of Purification Essential Oil Blend (by Young Living), you can help your beautiful flower arrangement last longer. If you don't have Purification, Tea Tree Essential Oil (or Melaleuca) is a great alternative. Just a couple of drops in the water helps extend the life of your flowers.

A few useful tips to remember when preparing and maintaining your flower decoration are:

Always cut your flower stems at an angle before placing them in your vase. Stems cut at an angle allow the flower to soak nutrients more easily
Add a drop or two (depending on your vase size) of Purification or Tea Tree Essential Oil to the water.
Using filtered water can help reduce chemicals often found in tap water such as chlorine and other minerals, which can lead to reduced plant health
Change the water, recut the flower stems a little bit every 2-3 days and add another drop of essential oil. The cut stems eventually seal up preventing them from getting the nutrients they need to survive, so cutting the stems helps to add more nutrients to the flowers and preserve their life.

If possible, keep your floral arrangement away from heat and direct sunlight

Flower arrangements are used on many different occasions. If you are using your cut flower arrangement for a special event such as a party or dinner party, you could use a floral essential oil to enhance your arrangement with a beautiful scent. To do this you would use a floral essential oil, such as Lavender, Geranium, Rose, Roman Chamomile, Ylang Ylang or Jasmine instead of the Purification or Tea Tree initially. After your party is over and you want to preserve the life of your cut flower arrangement, simply add the Purification or Tea Tree essential oil to the replacement water after 2-3 days. Flower arrangements in old jars, pitchers and jugs make beautiful centrepieces for dinner parties and the addition of a beautiful aroma will surely add to your event.

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Keeping Positive

Tue, 17 Mar 2020 00:45:17 GMT

As we face uncertain times and each new day brings new information, challenges and restrictions, it is official that the Covid-19 virus is impacting us all in some way. But it doesn't have to be all negative.

Firstly, I want to express my love and support to everyone who is impacted by the hardships, disappointments and uncertainty of this time. It has been a crazy time recently and my hope is that you and your loved ones are safe and staying healthy.

Amid all the chaos that has been happening, it is refreshing to see sights such as villages of Italians standing on their balconies, singing their national anthem. In a country that has been hit hard by this virus, it is great to see the communities rallying together and staying positive.

For me, this is what I will take from the virus, the positive effects that this virus has had on bringing families and communities together. It is a time of reflection for us all to rethink our priorities and life choices and focus on the life we want to create for ourselves, our families and our communities in the future.

There have also been some lovely images and quotes on social media. Yesterday this quote below flashed up in my Facebook feed, and I thought it was too precious not to share. I don't know who this person is that wrote it, but what a great way to look at life at this time.

"And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and grew gardens full of fresh food, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows. And the people began to think differently.

And the people healed. And, in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal.

And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed." ~ Kitty O'Meara

To everyone out there, please stay calm, stay happy, stay healthy, stay kind, stay loving and stay positive. We will get through this together.

Love Lyn xx

Create a Balanced Mind and Body with Kate Porter Yoga

Mon, 13 Jan 2020 02:07:26 GMT

Creating a healthy lifestyle is vital for all of us in today's busy world. Work, home and family take control of our lives and sometimes we forget we need to take time out of our busy day to do something just for us; something to help balance, calm and heal our tired minds and bodies. Yoga is one of those ways to help bring that balance back into our lives.

I first came across Kate Porter Yoga when I moved to Singapore in January 2010. Yoga is something I had wanted to try for a while, but always felt intimidated by the thought of going to a studio with young healthy fit people that knew what they were doing. I didn't want to stand out as the uncoordinated non yogi person. While googling for yoga places in Singapore, I was immediately drawn to the tag line... "Yoga for Normal People", and I knew this is where I needed to go. For me it was the start of an amazing yoga journey, where not only did my love of yoga and meditation start, but it also forged some wonderful friendships with amazing people that I feel truly blessed to know.

Li Ling Soon, owner of Kate Porter Yoga, is one of those amazing people and I am honoured to share her journey with you here. You will quickly realise why Li Ling and Kate Porter Yoga are so special, and whether you are a local, or a tourist passing through Singapore, you really need to try out a class there. But be careful, once you start at Kate Porter Yoga, it is very hard to stop!

Tell us a little about yourself

I was born in Singapore and grew up in a typical Chinese family. My dad was a corporate chauffeur by day and a relief taxi driver by night, and my mum a homemaker who took care of my two brothers and I.

Being the middle child and the only girl and with my parents busy making ends meet, I grew up being a very independent woman. When my brothers bullied me, I fought back. I knew that I needed to work hard in school because my parents were not the kind who were going to be coaching us three kids as they were busy putting food on the table and paying mortgage. And when I was of working age, I spent every school holiday taking on part-time jobs and contributing to the family. I’ve waited tables, been a cashier, data entry clerk, florist assistant, factory seamstress, taught tuition and even taught and performed science tricks to young children in school.

Because of how I grew up, I have always valued hard work and recognised that success in life would not come easy. I made sure my parents’ hard-earned money did not go to waste so I worked extremely hard in school and became the first girl in my family, and my extended family of cousins, to go on to university and eventually to post-graduate school in the UK.

After being in marketing and communications for a Singapore government agency for 6 years and then directing internal communications for the CEO of an international bank for another 6 years, I was looking to take a sabbatical break. Work was becoming draining and held little meaning beyond paying bills. And as fate would have it, I was introduced to Kate Porter, the founder of Kate Porter Yoga studio, started teaching yoga, and then taking over the studio which I now own with my husband Julian, and the rest is history.

What is your favourite childhood memory?

My favourite childhood memory would be the occasional Sunday mornings when my dad would take my two brothers and I to the movies after having breakfast at MacDonald’s, which was considered a luxury experience then as my family was not well to do. It was the day my father was not working two jobs. Before the movie started, we would each get a cone-shaped portion of ‘kacang puteh’ (assorted range of peanuts) as snacks during the movie. A Sunday morning like this is special as I rarely have time with my father as he’s so busy with work.

Tell us all about Kate Porter Yoga and how you became the owner

Kate Porter Yoga is a yoga studio with a real life story behind it. It was borne out of a love for yoga and what yoga meant to Kate Porter, a South African lady who had just moved to Singapore with her husband Tom, in 2009. She was battling a series of health challenges and yoga played a big role in helping her to get better. That was the main impetus behind the studio’s ethos of providing ‘Yoga for Normal People’, in which anyone and everyone can use yoga to get stronger and happier. Regardless of your age, gender, body type or fitness level, I believe yoga can be made accessible if taught thoughtfully.

Taking over KPY in 2015 was a huge honour. After two pregnancies, Kate’s health had deteriorated and she needed time and space to rebuild her health. Managing KPY, teaching yoga, and taking care of a family with two young children on top of taking care of her own health were not realistic then. At that time, I had already been running the day-to-day operations for Kate for almost two years, whilst teaching yoga. So when Kate and Tom wanted to relocate back home to South Africa to help Kate’s health improve, I was their first choice to entrust their first ‘baby’ to. Kate was extremely loyal to her students and wanted to make sure that the person taking over KPY was on the same wavelength as her and would do the best for KPY’s existing community. I promised her I would continue to do my best for the community which has become KPY.

I love your tagline, 'Yoga for Normal People'. Tell us what this means to you

Every person discovers yoga in his or her own way. If someone wishes to try out yoga and feels discouraged because they are made to feel inadequate or feel that they do not fit in a ‘normal’ yoga class, that to me is a pity because yoga can do so much good.

Kate discovered yoga during one of the most challenging times in terms of her health and she used it to improve her quality of life. She was not looking for a handstand or to be the bendiest person, nor was she decked out in the latest Lululemon fashion. Yoga, to her, felt good and it helped improve her quality of life. This is such a powerful message and it was out of this love and appreciation of yoga that the studio was borne.

Yoga was a powerful tool to help me manage my life’s ups and downs, especially when my dad got sick and after he passed away. Physically, psychologically and emotionally, I am a better person today because of what yoga has brought out in me.

As I get older, Kate’s story continues to remind me about the fragility of life, to honour my body where I am on any particular day, and to be happy with what I have. I want to continue to share this spirit with the people around me, whether in my personal life or at the studio.

You recently opened a second yoga studio, tell us about the challenges of expanding your business

Every business — new and old — has its challenges. KPY has been in the East Coast of Singapore for 10 years and the expansion was two-fold.

First, although Singapore is a small country, people living in the central and Western parts of the city-state have been asking us to bring KPY closer to them. The new KPY studio at River Valley helps satisfy that demand.

Secondly, and a more altruistic and personal goal, is to spread the KPY philosophy of ‘Yoga for Normal People’ to people who are just looking to use yoga to get healthier and happier and not worry about how they look or whether the can do the next arm balance. Singapore can be a very intimidating place for yoga, especially if you are just starting out in yoga or if you are battling a health condition. I don’t believe there is another yoga place in Singapore that is as authentic, down-to-earth and supportive as KPY. The challenge is how to spread this message to a highly fitness-oriented yoga culture in Singapore.

With your second studio located near the city, I guess tourists and locals have great access to your classes. Can people come to a one off class as well as an ongoing basis?

Yes anyone can join us for a class, one time or ongoing.

You also hold Yoga holidays. Tell us about these. Are they only for your regular clients or can anyone join?

KPY Yoga Holidays (we don’t call them ‘retreats’ as retreats sound dull and restrictive) are special. Beyond the two yoga sessions a day, we encourage everyone — yogi or non-yogi — to join us in order to get away from their daily routines and stress. There are no rules, no diet restrictions and no expectations.

From idyllic beach resorts in Phuket, Lombok and Bali to the more nature-filled Chiang Mai and Hue that we have organised our yoga holidays, we try to create an environment where everyone gets some well-deserved time off to reorganise their priorities and make like-minded friends. You will be surprised how much we all have in common when we talk about our lives.

More on our yoga holidays here: http://kateporteryoga.com/yoga-retreat-holidays/

What is your favourite yoga style? Is it the same as your favourite style to teach?

My favourite style used to be Ashtanga and Vinyasa practices. Today it’s Hatha and it’s my preferred teaching style today too. What I teach that day is usually about who I see in class and what I think they might need.

What is your favourite yoga pose?

Backbends, especially Urdhva Dhanurasana (wheel pose), because it opens up every part of my body.

What pose do you find most challenging?

Not quite a pose but I find meditation most challenging because it’s so hard to be single-minded. Two years ago, after three teacher trainings in the last five years, I felt a need to deepen my understanding of yoga philosophy and the subtleties of pranayama and meditation, so I completed another 100 hours of training. My physical and meditation practice continues to be a work-in-progress.

Where has been your favourite place to practice yoga?

My favourite place to practise yoga is at home because it’s my sanctuary, my safe place, my happy place and I have my two dogs, Coco and Rainbow, around me.

Which yoga teacher had the most impact on you and why?

Different teachers have impacted me in different ways over the last two decades. I learnt how to appreciate breath and flow from my teachers in my first 200-hour teacher training in Ashtanga. Kate taught me how yoga should be taught and how impactful being a teacher can be. My next set of teachers taught me that it’s possible to love what I do and make it a career. My current teacher who has a Hatha/Iyengar emphasis teaches me the importance of grounding and setting a solid foundation and that is what I have been trying to share in my classes as well.

And because I have a team of almost 20 teachers working with me to deliver classes across both KPY studios today, I am very fortunate to be learning from each of them too.

Who do you admire most in your life?

The person I admire most in my life has to be my husband Julian. He’s one of the most hardworking, big-hearted and passionate persons I know.

If you could have dinner with any three people, dead or alive, who would they be?

I would like to have dinner with my dad again (he passed away before I could spend quality time with him), Adam Levine (why not!) and Michelle Obama.

If you could travel anywhere in the world, where would that be and why?

I have been very lucky to have traveled many places but there’s always so many other places to go. If I can only pick one, it would probably be Latin America because it’s so far from Singapore, and if I were to be there, I know it would be a long trip with my best friend and husband and we would be talking so much and building even more memories together.

When are you at your happiest?

When I am at home with my dogs.

How do you spend your free time?

Free time is a luxury. I work every day of the week and at odd hours. So when I have free time, I am pretty much a couch potato. I sit in front of the TV with my husband and my dogs with some ice-cream and a pack of chips.

What is a new skill you'd like to learn and why?

It’s not a new skill but as I love cooking, I’d love to get proper lessons from chefs from different cultures and countries.

If you could only keep five possessions, what would they be and why?

Possessions are less important to me. I would keep all my memories and my life experiences.

What does a perfect day look like to you?

A perfect day is being out in blue skies, green hills and clear waters with my loved ones.

If you could tell your 18 year old self anything, what would it be?

Be patient. Be kind. I have enough.

Why did you choose yoga teaching as your profession?

At the peak of my disgruntlement with my last job, I was practising yoga at a studio every day. It was a place where I could get away from the unhappiness with my work and my colleagues. The financial industry can be quite a cut-throat environment and I was questioning my purpose in life, even though I was earning a five-figure salary. Instead of spending my bonus on another branded handbag or pair of shoes, I decided to enrol myself into a part-time yoga teacher training programme to deepen my understanding of the practice which I love so much. I thought I could use the certification later in life too.

At the point when I decided to quit my job and give myself a one-year break to figure out what I wanted to do in life, I was introduced to Kate. She gave me a once-in-a-lifetime opportunity to teach at an established yoga studio, which was very rare for a new yoga teacher to join in those days. Because of Kate’s generosity, I was open to a whole new world of teaching yoga which I find hugely meaningful because I have the ability to help improve other people’s lives. It was life changing.

What achievement are you most proud of in your life?

There are many things that I am proud of in my life but coming from a below-average income and typical Chinese family, I am most proud and grateful to be the first girl in my family and extended family to go on to university and break a few stereotypes.

How would you describe what you do for a living?

My job involves helping people feel better physically, mentally and emotionally.

What's coming up next for you and Kate Porter Yoga? Anything we should be excited about?

Introducing a second studio for KPY was a big step forward for both the brand and myself. Going forward, it is important that I continue to steer KPY towards consistency in its brand promise,’Yoga for Normal People’, serving up joyful experiences across both studios and maintaining our excellence in teaching.

I’m also very excited to be leading my very own yoga holiday this April in Siem Reap. It’s a chance for me to know my students even better and an opportunity to have a more direct impact on their lives.

Is there any advice you would pass on to anyone aspiring to become a yoga teacher?

Know why you are teaching yoga. If you are teaching to become an Instagram star, have lots of students adore you and buy a big house, you are probably better off doing something else. Teach yoga because you want to make a difference in other people’s lives.

How do people find out more about your classes and Kate Porter Yoga? Please supply your contact details:

Website: www.KatePorterYoga.com

Email: MyMat@KatePorterYoga.com

Social Media (FB and Insta): @KatePorterYoga

Using Essential Oils in the Kitchen

Wed, 27 Nov 2019 03:32:20 GMT

Have you thought of replacing store bought flavourings with essential oils to boost your cooking and baking? A question commonly asked is if it's safe to use essential oils in the kitchen.

The simple answer is yes, as long as they are therapeutic grade essential oils.

You might be wondering why bother with replacing the flavourings you can buy in the supermarket. You may think what you are using works well in your recipes and they probably do. However, most off the shelf flavourings are most likely to be a synthetic version of the original product, or the product has been so highly processed that there is little or no therapeutic quality left. Using essential oils in your cooking and baking allows you to get the therapeutic effects of the essential oils directly into your body. As they are concentrated they also pack a lot of flavour.

As the therapeutic grade essential oils are very concentrated, dosage when using essential oils in your cooking (ingesting them) is very important. As a general rule, use only 2-3 drops of your therapeutic grade essential oil in your recipe.

Remember not all essential oils are safe to ingest. I use and recommend Young Living Oils. Young Living essential oils are therapeutic grade essentials, many of which can be used in your cooking. Not only are they natural, meaning you don’t need to add fake chemical flavour’s to your cooking anymore, but because they are concentrated they add a real flavour boost with just one or two drops. Young Living Oil has a range of culinary oils safe and suitable to use in cooking and baking, including:

Basil
Bergamot
Black Pepper
Cardamom
Carrot Seed
Celery Seed
Cinnamon Bark
Citrus Fresh
Coriander
Dill
Fennel
Frankincense
German Chamomile
Ginger
Grapefruit
Jade Lemon
Laurus Nobilis
Lavender
Lemon
Lemongrass
Lime
Marjoram
Nutmeg
Ocotea
Orange
Oregano
Peppermint
Rose
Rosemary
Slique
Spearmint
Tangerine
Tarragon
Thyme

Think back to your high school science lesson regarding oils and water not mixing. Well this is very true when adding essential oils to your recipe. You will need to dilute essential oils before adding them to water. This can be in an oil or fat you have in your recipe, then add to the rest of your recipe.

There are many ways you can use culinary essential oils. I will go into more depth and recipe suggestions in other blogs, but here are a few ideas:

Cinnamon essential oil in a cake batter
Coriander (cilantro) and lime essential oils in a vinaigrette
Cumin essential oil in an Indian curry
Lemon, sweet orange or lime essential oil in a cake batter or biscuit dough
Citrus oils in a homemade soft drink
Oregano, thyme or basil essential oils in a bolognaise sauce
Peppermint in sweets at Christmas time
Ginger in gingerbread

I’ve been experimenting lately using essential oils in my baking and cooking and you really can taste the difference. Here I’ve made a family favourite coconut biscuit recipe that was passed down many generations. It has always been a popular recipe, but exchanging normal lemon flavouring for the essential oil took it to a new level of flavour burst.

What favourite recipe of yours could you substitute a herb, spice, or citrus ingredient with therapeutic grade essential oils? I'd love to hear your recipe suggestions below.

For more tips and safety tips on using Young Living oils for your cooking, health or home, keep watching for future posts

If you would like to purchase any Young Living Oils, please contact me.

Lemon Coconut Biscuits

Ingredients:

125 gm butter

3/4 cup sugar

3/4 cup coconut

1 egg

pinch salt

1 - 2 drops Young Living lemon essential oil

1 1/2 cups S. R. flour

Method:

Cream butter and sugar, add egg and beat well. Add coconut and Young Living lemon essential oil. Lastly add flour. Place on greased tray in balls. Cook in moderate oven (175 deg C) about 10-15 minutes

I hope you enjoy experimenting with essential oils in your baking and cooking.

Enjoy creating and have a happy and healthy day.

If you found this useful and would like to purchase your essential oils please contact me

If you would like more information on beginning your toxic-free wellness journey click here

For more information on the benefits of specific essential oils, please do a search on PubMed

Rite of Spring

Thu, 17 Oct 2019 02:30:55 GMT

Post by Guest Blogger Anne-Marie Seve:

Seasonal change . . . .

Here in Australia it can be quite subtle . . . or utterly chaotic! We have our mild flows of weather that barely register and then we have snows, fire, flood and drought within days of one another! Our trees seem to shed bark and leaves whenever they want to and our native flowers bloom variably, though do seem to give a burst at this time of year. The warmer breezes bring bird song and insect buzz enticing us to throw open doors and windows to clear out that winter fuggly that has become noticeable inside.

I do like to clear the dust, wash the linens and get that grime off the windows, clear my vision and declutter a little so to speak. With that in mind today, after a good vacuum, I decided to use the smudge stick recently purchased to cleanse and observe formally this period of new growth, create a little ritual, be mindful, to dispel the stale air and encourage the clean and fresh to enter my home and mind. Now I realise this may seem a bit out there for some but in these times where everything and everyone is fast paced and busy those small moments of focus and intent are few and far between.

There are many practices, rituals and habits performed by all societies to mark important moments in time, seasonal, celebratory, growth, birth, life and death. Many are lost or forgotten and some we may find amusing or even scary. Smudging has significance for many indigenous first nations people and I certainly wouldn't want to belittle or misuse such sacred practice. I did find an Aussie company Based on the Sunshine Coast Queensland - The Smudge Co. using local botanicals and herbals, which I feel have a stronger affinity to our environment. I was drawn to their beautiful Winter solstice stick!

So, winter is over and spring is here, I have banished the dust (for a short while anyways) flung the doors and windows wide. I have welcomed the sun and breeze, I have created my own ‘rite of spring’, waved my smudge stick through every room and dim corner, encircled myself in the smoky haze and I feel ready to take on anything!

What rituals do you connect with and or practice??

Lets share and even create our own!

Bring some peace and clarity within even if only for a few minutes in your day...

Now let me go chase that blowfly outta here!!

Till next time
Anne-Marie

Thanks to Anne-marie for contributing to our Blog Posts. I really hope she will share with us again some time soon.