Bring more of what you want into your life

June – the school year will soon be over and we really have to start thinking about holiday time.  With that in mind come worries, like…

“Will I look good in a bathing suit?”

Getting my weight under control has come from a process of treating myself as well as I treat others in every way.

– Oprah Winfrey 

 Why Diets Don’t Work? 

                                       

You can’t turn on the TV, drive down the road or go to a party without being confronted with the World’s hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.

Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. The world populace has reached its highest weight in history. About half of people are overweight; one-third are obese. The World Health Organization predicts there will be 2.3 billion overweight adults in the world by 2015 and more than 700 million of them will be obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?

• Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone?
• Diets don’t work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet.
• Diets don’t work because they are too restrictive. People who fail on diet plans are not flawed or weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.
• Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances.

In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix; you already have everything you need within you. With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health.

The best part is:  if you eat the right foods in the first place, you won’t have to worry about dieting!       

Food Focus:  Berries

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit and berries to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Berries are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit and berries as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit especially berries in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice seems like a great choice, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after.

Whether you are having fresh fruit or berries for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic.

Strawberries

-Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving — about eight strawberries — provides more vitamin C than an orange 

Raspberries:

Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and raspberry leaf tea can promote labour at childbirth

Blueberries

A new University of Michigan Cardiovascular Center study suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.  According to a study presented at the 2009 Experimental Biology conference, a diet rich in blueberries lowers blood cholesterol levels while improving glucose control and insulin sensitivity, lowering the risk of subsequent heart disease and diabetes.

Blackberries 

Compose significantly high amounts of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid, tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds may have potential health benefits against cancer, aging, inflammation, and neurological diseases.

Cherries

Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.

Recipe of the Month:  Super Berry Milkshake

Prep time: 2 minutes

Serves: 2

Ingredients:

•  1 banana
•  1 cup almond milk
•  1 cup berries
•  5 Brazil Nuts
•  1 Tablespoon Honey
•  1 pinch Himalayan rock salt
•  Half a handful Goji Berries (optional)

Directions:

Mix in blender until smooth and serve. Pour in the glass and enjoy.

Did You Know?

The darker the berry, the greater its phytochemical content and the more likely its reputed health benefits.  Scientists have found berries have some of the highest antioxidant levels of any fresh fruits (measured as ORAC), and kale and spinach are the only vegetables with ORAC values as high as fresh, delicious berries. Fresh berries are some of the most powerful (and delicious) disease-fighting foods available.

Tip of the Month:       Keeping Berries Longer                                                 

Fresh berries are one of summer’s great pleasures, but they don’t come cheap — which makes it even more disappointing when a basket of strawberries or raspberries turns to moldy mush within days of purchase.  Wash the berries in a diluted vinegar bath (1 cup vinegar plus 3 cups water) and spin them dry in a salad spinner lined with paper towels until they are completely dry. Store the cleaned berries in a sealable container lined with paper towels, leaving the lid open a little to allow moisture to escape.

The vinegar destroys bacteria and mold spores on the berries, helping them stay fresh longer. According to Lifehacker, this method extends the shelf life of berries by days, sometimes even weeks.

Get Even Healthier!                                                 

Want help learning how to choose and use nutritious fats and other good-for-you foods? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about!

Sign up with doTerra and place a 150 PV Enrolment Order and Receive one FREE Daily Nutrient Pack worth £60.00.

Details HERE Sign up HERE

Sources:

http://www.webMD.com

http://www.thekitchn.com

Now It’s Your Turn

That’s it for this month.  Please email me any suggestions and ideas you have, or especially your personal stories and experiences on the way to a healthy, happy life.

My email: vilmaswellness@gmail.com 

Follow me on Facebook http://facebook.com/vilmaswellness 

Twitter: @vilmaswellness 

Website: www.vilmaswellness.com

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to   friends, family members or colleagues who might be interested and inspired by it.

Ready to Get Started Yourself?

I offer a limited number of free coaching sessions per month in person, over the phone or via Skype.

Book a FREE no obligation session with me vilmaswellness@gmail.com and see how I can help and support you to achieve all your Health & Lifestyle goals.  This free 50 minute session includes a full discussion of your health history and health goals, a chance to get your questions answered and the opportunity to find out more about a personalised health program, completely catered toward your busy lifestyle and needs.

 “Let the food be your medicine and the medicine be your food.”         

 ~Hippocrates

Essential Oil Usage Guide A-Z

 

doTERRA® helps to enhance your life and improve your family’s health and well being. Start building up your child’s immunity and get rid of all the germs and bacteria in the house. A healthy child makes a happy mom!

A
ABDOMINAL CRAMPS	Try:	DigestZen, Basil, Clary Sage
Usage:	take internally in a capsule or apply topically to abdomen
ACHES	Try:	Marjoram, Deep Blue, Birch
Usage:	apply topically to affected area
ACNE	Try:	Melaleuca, Lemongrass, Lavender
Usage:	apply topically to affected areas daily
ALLERGIES	Try:	Breathe, Lavender, Eucalyptus
Usage:	apply topically to back of neck or under nose and on bridge of nose
AMNESIA	Try:	Frankincense, Peppermint, Rosemary
Usage:	apply topically to forehead, temples, base of skull and behind the ears or take internally in a capsule or diffuse into the air and inhale
ANEMIA	Try:	Lemon, Lemongrass, Helichrysm
Usage:	apply to bottom of feet or insides of wrists
ANXIETY	Try:	Serenity, Lavender, Elevation
Usage:	diffuse into the air and inhale or massage onto back, feet and hands
APPETITE SUPRESSANT	Try:	Grapefruit, Slim & Sassy
Usage:	add to water and drink or diffuse into the air and inhale
ARTHRITIC PAIN	Try:	Deep Blue, Frankincense, Lavender
Usage:	apply topically to affected area
ASTHMA	Try:	Breathe, Eucalyptus, Peppermint
Usage:	diffuse into the air or apply to bottom of feet, or take internally in a capsule
ATHEROSCLEROSIS	Try:	Lemon, Lavender, Rosemary
Usage:	apply topically to affected area
ATHLETE’S FOOT	Try:	Oregano, Melaleuca, Lemon
Usage:	apply to area between toes and around toenails
AUTISM	Try:	Balance, Vetiver, Frankincense
Usage:	diffuse into the air and inhale
B
BACK PAIN	Try:	Deep Blue, Eucalyptus, Wintergreen
Usage:	massage into back as needed
BEE STING	Try:	Roman Chamomile, Lavender, Melaleuca
Usage:	apply topically to sting or bite several times daily until symptoms cease
BELL’S PALSY	Try:	Peppermint, Helichryum, Rosemary
Usage:	massage on front and behind ear and painful areas until symptoms subside
BLEEDING	Try:	Helichrysum, Geranium
Usage:	apply topically to affected area
BLEEDING GUMS	Try:	Cinnamon, Peppermint, Wintergreen
Usage:	gargle several times daily or apply topically to gums several times daily
BLISTERS ON FEET	Try:	Lavender, Roman Chamomile, German Chamomile
Usage:	apply topically to blistered area
BLOATING	Try:	DigestZen, Peppermint, Clary Sage
Usage:	apply topically to stomach area and to bottoms of feet or take internally in a capsule
BLOOD CLOT IN VEINS	Try:	Cypress, Helichrysum, Clove
Usage:	apply topically to affected area and to bottoms of feet or take intenally in a capsule
BOILS	Try:	Clove, Thyme, Oregano
Usage:	apply topically to affected area
BONE PAIN	Try:	Wintergreen, Helichrysum, Cypress
Usage:	apply topically to affected area
BONE SPURS	Try:	Wintergreen, Cypress, Marjoram
Usage:	apply topically over affected area
BRONCHITIS	Try:	Breathe, Eucalyptus, Thyme
Usage:	apply topically to chest and neck area, gargle hourly or diffuse
BRUISES	Try:	Cypress, Helichrysum, Deep Blue
Usage:	apply topicallyy to bruised area
BUNIONS	Try:	Deep Blue, Basil, Cypress
Usage:	apply to affected area or joint
BURNS	Try:	Lavender, Malaleuca, Geranium
Usage:	apply gently to affected area
C
CALLOUSES	Try:	Oregano
Usage:	apply topically to affected area
CANDIDA	Try:	Melaleuca, OnGuard, Pepperming
Usage:	apply topically to chest and on bottom of feet or take internally in a capsules several times daily
CANKER SORES	Try:	Melaleuca, OnGuard, Oregano
Usage:	apply directly to canker sore or gargle
CATARACTS	Try:	Clover, Lavender
Usage:	take internally in a capsule or apply topically to temples
CAVITIES	Try:	OnGuard, Melaleuca, Peppermint
Usage:	apply topically to botooms of feet or take internally in a capsule
CELLULITE	Try:	Rosemary, Grapefruit, Lemon
Usage:	massage vigorously on cellulite locations daily especially before excercising or add to water and drink throughout the day
CHAPPED SKIN	Try:	Roman Chamomile, Sandalwood, Lavender
Usage:	apply topically to affected area as often as needed
CHICKEN POX	Try:	Lavender, Melaleuca, Sandalwood
Usage:	dilute with a carrier oil and dab lightly on spots
CHRONIC FATIGUE	Try:	OnGuard, Pepperming, Basil
Usage:	take internally in a capsule or apply topically to muscles and joints
CHRONIC PAIN	Try:	Pepperming, Deep Blue, Wintergreen
Usage:	massage into affected area as needed or take internally in a capsule
CLOGGED PORES	Try:	Lemon, Wild Orage, Melaleuca
Usage:	apply topically to affected area
COLD	Try:	OnGuard, Thyme, Melaleuca
Usage:	diffuse into the air and inhale or gargle or take internally in a capsule
COLD SORES	Try:	OnGuard, Lemon, Melaleuca
Usage:	apply to cold sores as soon as it starts and repeat several times daily
COLIC	Try:	Marjoram, Ylang Ylang, Bergamot
Usage:	dilite with a carrier oil and apply topically to stomach and back
COLITIS	Try:	Pepperming, DigestZen, Helichrysum
Usage:	massage over lower abdomen area or take internally in a capsule
CONCUSSION	Try:	Frankincense, Cypress
Usage:	take internally in a capsule
CONGESTION	Try:	Eucalyptus, Frankincense, Pepperming
Usage:	diffuse or gargle, massage onto forehead, nose, cheeks, lower throat, chest and upper back
CONJUNCTIVITIS	Try:	Melaleuca, Lavender
Usage:	apply around (but NOT in) the eyes or apply to bottomrs of feet several times daily
CONSTIPATION	Try:	DigestZen, Marjoram, Lemon
Usage:	take internally in a capsule or apply topically to stomach or feet
CONVULSIONS	Try:	Lavender, Clary Sage, Balance
Usage:	apply topically to corn several times daily
CORNS	Try:	Lemon, Grapefruit, Oregano
Usage:	massage into neck and chest or gargle or diffuse into the air and inhale
COUGH	Try:	Lemon, Breathe, Melaleuca
Usage:	massage into neck and chest or gargle or diffuse into the air and inhale
CRAMPS	Try:	Rosemary, Cypress, Marjoram
Usage:	massage on cramped muscles several times daily or take internally in a capsule
CROUP	Try:	Marjoram, Thyme, Sandalwood
Usage:	diffuse into the air and inhale or apply topically to chest and neck
CUTS	Try:	Lavender, Melaleuca, Bergamot
Usage:	dilute with a carrier oil and apply to affected area
CYST	Try:	Oregano, Thyme
Usage:	apply topically to affected area as needed
CYSTITIS	Try:	Thyme, Lemongrass, Clove
Usage:	take internally in a capsule or apply a warm compress over bladder
D
DANDRUFF	Try:	Cypress, Lavender, Rosemary
Usage:	dilute and massage into scalp. Rinse after 60-90 minutes
DEHYDRATED SKIN	Try:	Geranium, Lavender
Usage:	apply topically to affected area
DENTAL INFECTION	Try:	Wintergreen, Birch, Helichrysum
Usage:	apply on gums and around teeth
DEPRESSION	Try:	Elevation, Citrus Blss, Lavender
Usage:	add to a warm bath or diffuse into the air and inhale
DIABETES	Try:	Coriander, Basil, Balance
Usage:	take a couple drops of coriander internally in a capsule morning and evening and apply a couple drops of Balance topically to feet in the evening
DIABETIC SORES	Try:	Lavender, Balance
Usage:	apply topically to back, feet and over pancreas or diffuse into the air and inhale
DIARRHEA	Try:	Peppermint, Ginger, DigestZen
Usage:	dilute and apply topically to affected area several times daily
DIZZINESS	Try:	Cypress, Pepperming, Basil
Usage:	diffuse into the air and inhale as needed or apply topically to temples, back of neck and shoulders
DRY SKIN	Try:	Geranium, Chamomile, Lemon
Usage:	apply topically to affected area
E
EAR INFECTION	Try:	Malaleuca, Purify, Lavender
Usage:	apply to cotton ball and place over ear
ECZEMA	Try:	Helichrysum, Thyme, Geranium
Usage:	apply topically to affected area as needed
EPILEPSY	Try:	Frankincense, Clary sage, Sandalwood
Usage:	diffuse into the air and inhale or take internally in a capsule or massage
EXHAUSTION	Try:	Lavender, Ylang Ylang, Lemon
Usage:	diffuse into the air and inhale or apply topically to back and feet
F
FAINTING	Try:	Peppermint, Sandalwood, Rosemary
Usage:	inhale directly
FATIGUE	Try:	Lemongrass, Basil, Lemon
Usage:	inhale directly or diffuse into the air and inhale or apply topically on temples and behind ears as needed
FEVER	Try:	Peppermint, Lavender, Eucalyptus
Usage:	apply to forehead, temples and back of neck ot take internally in a capsule ir diffuse into the air and inhale
FLATULENCE	Try:	Peppermint, Lavender, Ginger
Usage:	take internally in a capsule or apply topically to abdomen
FLU	Try:	Breather, OnGuard, Oregano
Usage:	take internally in a capsule or diuuse into the air and inhale or apply topically to chest
FOOD POISONING	Try:	Rosemary, DigestZen, OnGuard
Usage:	take internally in a capsule severals time daily and apply topically to stomach area
G
GASTRITIS	Try:	Peppermint, DigestZen, Lemongrass
Usage:	take internally in a capsule or apply topically over stomach area as needed
GINGIVITIS	Try:	Clove, Melaleuca, Peppermint
Usage:	Gargle many times daily or as needed
GUM DISEASE	Try:	Melaleuca, OnGuard
Usage:	apply topically to bottoms of feet
H
HAIR LOSS	Try:	Thyme, Rosemary, Lavender
Usage:	dilute 5 drop in 20 drops of a carrier oil and massage into scalp each night
HANGOVER	Try:	Lavender, Peppermint, Rosemary
Usage:	add to warm bath or apply  of neck and over liver
HEAD LICE	Try:	Geranium, Lavender, Lemon
Usage:	dilute and apply to entire scalp, then shampoo and rinse 30 minutes later. Repeat daily for several days
HEADACHE	Try:	Pepperming, Lavender, Wintergreen
Usage:	diffuse into the air and apply topically to forehead, temples, back of neck and behind ears
HEARTBURN	Try:	Peppermint, Ginger, Lemon
Usage:	take internally in a capsule or apply topically to chest
HEATSTROKE	Try:	Peppermint, Lavender
Usage:	apply topically to forehead and back of neck, chest and back
HICCUPS	Try:	Chamomile, Lemon, Cypress
Usage:	diffuse into the air and inhale or massage into chest and stomach area
HIGH BLOOD PRESSURE	Try:	Lavender, Marjoram, Eucalyptus
Usage:	do a full body massage daily or diffuse into the air and inhale or take internally in a capsule
HOT FLASHES	Try:	Balance, Peppermint, Clary Sage
Usage:	diffuse into the air and inhale or apply topically to back of neck
HYPERACTIVITY	Try:	Lavender, Vetiver, Serenity
Usage:	diffuse into the air and inhale or inhale directly
I
IMPOTENCE	Try:	Ylang Ylang, Clary Sage, Sandalwood
Usage:	diffuse into the air and inhale or apply topically to temples, wrists and back of neck
INDIGESTION	Try:	Ginger, Orange, Peppermint
Usage:	take internally in a capsule or apply topically over stomach area
INFECTION	Try:	Clove, Thyme, Oregano
Usage:	dilute with a carrier oil and apply to infected area or diffuse
INFLAMMATION	Try:	Wintergreen, Peppermint, Eucalyptus
Usage:	apply topically to affected area or take internally in a capsule
INSECT ALLERGIES	Try:	Lavender, Eucalyptus, Melaleuca
Usage:	apply topically to affected area
INSECT REPELLENT	Try:	TerraShield, Eucalyptus, Lemon
Usage:	dilute with carrier oil and apply to exposed skin as needed
INSOMNIA	Try:	Serenity, Lavender, Chamomile
Usage:	add to a warm bath, rub on feet and behind ears and diffuse into the air
ITCHING	Try:	Peppermint, Oregano, Lavender
Usage:	apply topically to affected area as needed
J
JET LAG	Try:	Peppermint, Bergamot, Rosemary
Usage:	apply calming oils like Lavender and Geranium to bottoms of feet at night and invigorating oils like Pepperming and Eucalyptus in the morning
JOINT PAIN	Try:	Wintergreen, Birch, Deep Blue
Usage:	massage into affected area as needed
L
LACTOSE INTOLERANCE	Try:	Lemongrass
Usage:	take internally in a capsule
LEG CRAMPS	Try:	Clary Sage, Cypress, Lavender
Usage:	massage into legs
LICE	Try:	Eycalyptus, TerraShield, Rosemary
Usage:	massage into the scalp and apply topically to bottoms of feet severals times daily
LOSS OF APPETITE	Try:	Ginger, Wild orange, Lavender
Usage:	diffuse into the air and inhale or take internally in a capsule
M
MEASLES	Try:	Lavender, Rmona Chamomile, Melaleuca
Usage:	apply on spots several times daily or add to bath and soak for at least 30 minutes daily
MENOPAUSE	Try:	Clary Sage, Frankincense, Roman Chamomile
Usage:	aply topically to abdomen, bottoms or feet and back of neck
MENSTRUAL PAIN	Try:	Clary Sage, Rosemary, Peppermint
Usage:	massage into abdomen, lower back and shoulders or apply a warm compress over uterus area or take internally in a capsule
MIGRAINE	Try:	Helichrysm, PastTense, Sandalwood
Usage:	apply topically to forehead, temples, base of skull and behind the ears or inhale directly as needed
MOLD	Try:	Cinnamon, Oregano, Thyme
Usage:	diffuse into the air where mold is present
MORNING SICKNESS	Try:	Ginger, Lavender, Peppermint
Usage:	apply topically behind ears and over navel hourly or diffuse into te air and inhale
MOTION SICKNESS	Try:	Ginger, Lavender, Peppermint
Usage:	apply topically behind the ears and over navel or digguse into the air and inhale
MUSCLE PAIN	Try:	Peppermint, Deep Blue, Clove
Usage:	apply topically to affected muscles
N
NAUSEA	Try:	Ginger, Lavender, DigestZen
Usage:	apply topically behund ears and over navel hourly or diffuse into the air and inhale or under tongue as needed
NECK PAIN	Try:	Basil, Marjoram, Helichrysum
Usage:	massage onto neck several times daily
NERVOUS FATIGUE	Try:	Helichrysum, Thyme, Peppermint
Usage:	diffuse into the air and inhale or apply topucally to temples, behind ears and on back of neck
NOSE BLEEDS	Try:	Helichrysum, Geranium, Lavender
Usage:	apply topically to the bridge and sides of nose and back of neck as needed
O
OILY HAIR	Try:	Basil, Cypress, Thyme
Usage:	add to shampoo when washing hair
P
PAIN	Try:	Peppermint, Wintergreen, Birch
Usage:	massage into affected area
PALPITATIONS	Try:	Ylang Ylang, Wild Orange, Lavender
Usage:	apply topically on chest area
PARASITES	Try:	Oregano, Peppermint, Ginger
Usage:	take internally in a capsule or apply warm compress over intestinal area
R
RASHES	Try:	Lavender, Roman Chamomile, Sandalwood
Usage:	dilute with a carrier oil and apply topically to affected area
S
SCARRING	Try:	Helichrysum, Lavender, Frankincense
Usage:	apply topically over wound daily until healed
SHINGLES	Try:	Melaleuca, Oregano, Sandalwood
Usage:	apply topically to affected area, on back of neck and along the spine
SHOCK	Try:	Helichrysum, Peppermint, Melaleuca
Usage:	diffuse into the air and inhale or apply topically on temples, under nose and on back of neck
SINUS CONGESTION	Try:	Sandalwood, Thyme, Eucalyptus
Usage:	diffuse into the air and inhale several times daily
SINUS HEADACHE	Try:	Rosemary, Melaleuca, Eucalyptus
Usage:	diffuse into the air and inhale severals times daily
SORE THROAT	Try:	OnGuard, Lemon, Melaleuca
Usage:	gargle or diffuse into the air and inhale or apply topically to throat, chest, and back of neck several times daily
SPRAINS	Try:	Wintergreem Lemongrass, Basil
Usage:	apply topically to affected area
STOMACHACHE	Try:	DigestZen
Usage:	apply topcally to stomach area
STREP THROAT	Try:	OnGuard, Oregano, Thyme
Usage:	diffuse into the air and inhale or gargle or take internally in a capsule several times daily
STRESS	Try:	Grapefruit, Elevation Bergamot
Usage:	diffuse ointo the air and massage shoulders, back and feet
STRETCH MARKS	Try:	Cypress, Geranium, Lavender
Usage:	apply topically to affected areas a couple times daily
STROKE	Try:	Helichrysm, Cypress, Peppermint
Usage:	apply topically on temples, forehead, behind ears and on back of neck or take internally in a capsule
SUNBURN	Try:	Lavender, Melaleuca, Helichrysum
Usage:	apply gently to affected area
T
TEETHING PAIN	Try:	Clove, Wintergreen, Roman Chamomile
Usage:	apply topically to affected tooth and gum or gargle several times daily
TENNIS ELBOW	Try:	Deep Blue, Eucalyptus, Peppermint
Usage:	apply topically to affected area as needed
TENSION HEADACHE	Try:	Peppermint, Lavender, Marjoram
Usage:	apply topically to forehead , temples, back of neck and behind ears
TOOTHACHE	Try:	Clove, Melaleuca, Purify
Usage:	apply to gums or add to water to gargle  and swallow
V
VARICOSE VEINS	Try:	Cypress, Heluchrysum, Lemongrass
Usage:	massage into affected area several times daily
VERTIGO	Try:	Ginger, Helichrysum, Geranium
Usage:	massage on tops of ears and behind ears
VOMITING	Try:	Ginger, Peppermint
Usage:	diffuse into the air and inhale or apply topically to stomach area
W
WARTS	Try:	Oregano, Melaleuca, OnGuard
Usage:	apply topically to wart several times daily
WASP STING	Try:	Lavender, Purify
Usage:	apply topically to sting
WHIPLASH	Try:	Deep Blue, Lemongrass, Marjoram
Usage:	apply topically to neck, shoulders and back
WORMS	Try:	DigestZen, Lavender, Rosemary
Usage:	apply topically to stomach area and on the bottoms of feet
WOUNDS	Try:	Lavender, Melaleuca, Rosemary
Usage:	dilute and apply to affected area several times daily
WRINKLES	Try:	Frankincense, Helichrysum, Geranium
Usage:	dilute with a carrier oil and apply topically to affected areas

If you are interested in the products, you can purchase them here 

*The above usages are extracted from doTERRA’s Essential oil usage guide A-Z booklet.

To your health, ~ Vilma

Dr. Vilma Brunhuber, CHHC is a health coach for Woman’s Health & Thyroid Wellness. She is most passionate about helping others discover the gift of holistic health, showing others how to create healthy lifestyle. She suffered with thyroid disease for many years which lead her look into alternatives how to feel better because medication was helping only partially with thyroid condition.

Vilma offers a limited number of free coaching sessions per month in person, over the phone or via Skype. Book a FREE no obligation session with me vilmaswellness@gmail.com and see how I can help and support you to achieve all your Health & Lifestyle goals!

Source: doTerra doTerra – Certified Pure Therapeutic Grade Essential Oil

 

 

Disclaimer

Information in this document is not intended to treat, diagnose, cure or prevent any disease.  This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.  Please understand that you assume all risks from use, non use and misuse of this information.  The material in this document is for educational purposes only.

Magnesium and Your Health

                                                            Photo Source: http://www.ameerrosic.com

Magnesium is the fourth most abundant mineral in your body. If you don’t have enough of it, your body simply cannot function at its best. Insufficient cellular magnesium levels set the stage for deterioration of proper metabolic function that typically snowballs into more significant health problems.

As reported by GreenMedInfo [1] researchers have now detected 3,751 magnesium-binding sites on human proteins, reflecting how important this mineral is to a great many biological processes. For example, magnesium plays a role in your body’s detoxification processes and therefore is important for minimizing damage from environmental chemicals, heavy metals, and other toxins.

This important mineral is required by more than 300 different enzymes in your body, which play important roles in the following biochemical processes, many of which are crucial for proper metabolic function:

• Creation of ATP (adenosine triphosphate), the energy molecules of your body
• Proper formation of bones and teeth
• Relaxation of blood vessels
• Action of your heart muscle
• Promotion of proper bowel function
• Regulation of blood sugar levels

If you are interested to read more about Magnesium and various conditions:

Thyroid and Magnesium

• Science Direct
• NJ Nutrition
• J Clinical Investigation

Diabetes and Magnesium

• Nutrients 2013, 5(10), 3910-3919
  North American Journal of Medicine and Science, June 2013
  

PCOS and Magnesium

• LifeExtension.com
  theBMJ

Osteoporosis and Magnesium

• Nutrients. 2013
• National Institute of Health

Your Best Magnesium Source: REAL Food

Most people can keep their magnesium levels in the therapeutic range without resorting to supplements, simply by eating a varied diet, including plenty of dark-green leafy vegetables. However, it is important to remember that the magnesium content of your foods depends on the richness of magnesium in the soil where they’re grown. GreenMedInfo lists more than 20 foods that are exceptionally high in magnesium, including the following (for the full list, please refer to the original report). All listed portions equate to 100 grams, or just over three ounces:

Seaweed, agar, dried (770 mg)
Spices – basil, dried (422 mg)
Spices – coriander leaf, dried (694 mg)
Flaxseed (392 mg)
Dried pumpkin seeds (535 mg)
Almond butter (303 mg)
Cocoa, dry powder, unsweetened (499 mg)
Whey, sweet, dried (176 mg)

Magnesium Supllements

Magnesium citrate — Magnesium citrate is the most popular magnesium supplement, probably because it is inexpensive and easily absorbed. Since citric acid is a mild laxative, magnesium citrate functions as a constipation aid as well as a magnesium source. It is a great choice for individuals with rectal or colon problems but is unsuitable for those with loose bowel movements.

Magnesium taurate — Magnesium taurate is the best choice of magnesium supplement for people with cardiovascular issues, since it is known to prevent arrhythmias and guard the heart from damage caused by heart attacks. Magnesium taurate is easily absorbed (magnesium and taurine stabilize cell membranes together), and it contains no laxative properties.

Magnesium malate — Magnesium malate is a fantastic choice for people suffering from fatigue, since malic acid — a natural fruit acid present in most cells in the body — is a vital component of enzymes that play a key role in ATP synthesis and energy production. Since the ionic bonds of magnesium and malic acid are easily broken, magnesium malate is also highly soluble.

Magnesium glycinate — Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.

Magnesium oxide — Magnesium oxide is the most common form of magnesium sold in pharmacies, but it is non-chelated and possesses a poor absorption rate.

Of the many forms of Magnesium supplements available today, a newer form called Magnesium Threonate shows particular promise due to its ability to penetrate cell membranes, even those in your brain.

I want to remind you that calcium and magnesium also needs to be balanced with vitamin D and K2. These four nutrients perform an intricate dance together, with one supporting the other.

Suggested Magnesium daily dose between 400-600mg.

To your health, ~ Vilma

Dr. Vilma Brunhuber, CHHC is a health coach for Woman’s Health & Thyroid Wellness. She is most passionate about helping others discover the gift of holistic health, showing others how to create healthy lifestyle. She suffered with thyroid disease for many years which lead her look into alternatives how to feel better because medication was helping only partially with thyroid condition.

Vilma offers a limited number of free coaching sessions per month in person, over the phone or via Skype. Book a FREE no obligation session with me vilmaswellness@gmail.com and see how I can help and support you to achieve all your Health & Lifestyle goals!

References:

1. Green Med Info, December 5th 2012 

2. Dr. Dean’s book, The Magnesium Miracle

3. NutritionalMagnesium.org

4. Dr. Mercola

 

Disclaimer

Information in this document is not intended to treat, diagnose, cure or prevent any disease.  This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.  Please understand that you assume all risks from use, non use and misuse of this information.  The material in this document is for educational purposes only.

Migraine -is my thyroid to blame?

June – is Migraine & Headache Awareness Month

 photo by AHMA

Have you ever had a migraine? If not, you are a lucky one.  I used to get them frequently. At one point they became part of my daily life – I didn’t know when one ends and another starts. I also did’t know that it could be my hormones, especially thyroid and mineral imbalances in my body to blame for my suffering. The World Health Organisation has classified headache as a major health disorder and found it to be the sixth highest cause worldwide of years lost due to disability.

Migraine affects people from all age groups (even young children), but it affects twice as many women as men. Is it than female hormones to blame?

Researchers are not sure what causes a migraine, but they know it involves changes in the blood flow to the brain. At first, blood vessels narrow or constrict, reducing blood flow and leading to visual disturbances, difficulty speaking, weakness, numbness, or tingling sensation in one area of the body, or other similar symptoms. Later, the blood vessels dilate or enlarge, leading to increased blood flow and a severe headache. The link between migraine and female sex hormones is well established. The hormones estrogen and progesterone play key roles in regulating the menstrual cycle and pregnancy and may also affect headache-related chemicals in the brain. Endocrine hormones are also extremely important in headache aetiology. Thyroid diseases, including hypothyroidism and hyperthyroidism, are among the hormonal conditions now known to often coexist with headaches and migraines. Any disease of the thyroid gland can impact virtually every organ in the body so it is not surprising that headaches are often intensified when a person also suffers from thyroid disease.

Migraine symptoms can include: visual disturbances (flashing lights, blind spots in the vision, zig zag patterns and many more), nausea, vomiting, debilitating head pain, pins and needles, numbness in the limbs and even paralysis.

Headache prevention

1. If you suspect that your headaches may be related to hormonal problems, you should see your doctor.  Correcting your hormones (sex or endocrine) will likely help get your menstrual cycle, thyroid and headaches under control.

2.  Eliminate migrane triggers. The best way to find out what triggers your headache, keep a diary. Download your free diary now!

Migraine triggers can include the following [1]:

• Alcohol, especially beer and red wine
• Certain foods, such as aged cheeses, chocolate, nuts, peanut butter, some fruits (like avocado, banana, and citrus), foods with monosodium glutamate (MSG), onions, dairy products, meats containing nitrates (bacon, hot dogs, salami, and cured meats) fermented or pickled foods
• Skipping meals
• Crying
• Fluctuations in hormones, for example during pregnancy, before and during your period, and menopause
• Certain odors, such as perfume or smoke
• Bright lights
• Loud noises
• Stress, physical or emotional. The headache often happens when a person is relaxing after a particularly stressful time.
• Sleeping too little or too much
• Caffeine
• Smoking or exposure to tobacco smoke
• Some medications
• Heat, high humidity, and high altitude
• Headache medications. Using headache medications excessively can lead to more frequent and more severe headaches. Called medication overuse headaches, these headaches may complicate every type of headache, including migraine.

3. Supplement with magnesium.

In a double-blind controlled study [2] looking at prevention, the treatment group receiving 600 mg of magnesium for a 12 week period experienced a 41.6% reduction in headaches as compared to only 15.8% reduction in migraine headaches in the placebo group. Magnesium deficiency is very common for people with thyroid disease.

4. Coenzyme Q10   up to 100 mg three times daily.

There have been limited studies of the effectiveness of Coenzyme Q10, but smaller studies have found 2-3 times more likely than a placebo to reduce the number of migraines.
Dietary sources of Coenzyme Q10: soybean oil, canola oil, chicken, herring, mackerel, beef, roasted peanuts, sesame seeds, pistachio nuts, broccoli, cauliflower, orange, strawberries, and boiled egg.

5. Exercise, massages, breathing, and relaxation training.

Making a routine of all of these aforementioned practices could possibly help, because these activities all help to build a regular, improving blood flow, and also aids one in managing stress more successfully. These results can all help in protecting against some identified migraine causes.

Immediate Relief

1. Heat or cold.  Use ice packs. Lie down and put an ice pack or cold compress on your head. Close your eyes while doing that. Place few drops of Peppermint essential oil at the bottom of your tub or shower before bathing or showering. This will produce a Peppermint aromatherapy steam to deliver some headache pain relief. Or try hot half bath with peppermint or lavender essential oils and Epsom salt (great source of magnesium). Soak for 15 – 30 minutes.
2. Use acupressure to momentarily relieve pain. tap three times on your temple, your shoulder and then the inside of your wrist. Repeat.
3. “Mint therapy” – Combine essential oil and acupressure point therapy, like pure therapeutic grade Peppermint essential oil on temples, back of your neck and wrists. Diffuse peppermint essential oil and  breath in the vapours.
4. Relax and destress with Lavender. It’s particularly beneficial when addressing headaches that stem from occasional anxiety-related sypmtoms. The reason Lavender is so effective in these areas is because it is a calming oil that has sedative properties. It’s often called the “gateway oil,” due to it’s many uses. Add 5 drops of Lavender and diffuse throughout the room.  Apply directly to your temples or wrists to ease tension and anxiety. If you’re headaches are due to insomnia, Lavender is good for helping you get a good night’s sleep.

Remain proactive in your healthcare. Always discuss your symptoms or concerns with your doctor, even if you do not think they are relevant. There might actually be a connection and treating one condition may help or cure the other.

To your health, ~ Vilma

Dr. Vilma Brunhuber, CHHC is a health coach for Woman’s Health & Thyroid Wellness. She is most passionate about helping others discover the gift of holistic health, showing others how to create healthy lifestyle. She suffered with thyroid disease for many years which lead her look into alternatives how to feel better because medication was helping only partially with thyroid condition.

Vilma offers a limited number of free coaching sessions per month in person, over the phone or via Skype. Book a FREE no obligation session with me vilmaswellness@gmail.com and see how I can help and support you to achieve all your Health & Lifestyle goals!

References:

1. http://www.umm.edu
2. Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996;16(4):257-263
3. http://www.migraine.org.uk

 

Disclaimer

Information in this document is not intended to treat, diagnose, cure or prevent any disease.  This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.  Please understand that you assume all risks from use, non use and misuse of this information.  The material in this document is for educational purposes only.