DIY Bath Salts + Sugar Scrub

This past Sunday I had a few ladies over for an evening of arts and crafts. Yes, you read that right. Arts and crafts are definitely not just for kids!

Today I'm sharing the homemade essential oil goodies we made - these are GREAT for last minute gifts, or for a fun vacation week activity.

Beyond the practical, creating something tangible with your hands is really satisfying, especially in a day and age where we do so much with our minds and on our devices.

I've found making time to make things with my hands is critical to balance out screen time. Cooking and baking fall into this category, as do arts and crafts. The last two years I've been building up my art supplies so that I can be creative outside the kitchen. Similar to when I was a kid, I have a basket of markers, pens, stickers, glue, tape, construction paper, etc. I save old make up containers and tissue paper, ribbons and other miscellaneous items that I could use in a future creative endeavor.

Coloring or doodling (or whatever art form calls to you) can be a great way to unwind after a long day, or a fun activity for a rainy Saturday afternoon. If you have kids, AWESOME - get right in there and play with them. And if you don't - invite a friend over to catch up while creating.

Beyond the pure FUN and relaxation that can come with crafting, many activities leave you with cool products - beautifully colored inspirational quotes, jewelry or (as was the case in my home this weekend) homemade bath and body products.

Below I'm sharing the "recipes" for the essential oil crafts I made with my friends this weekend: homemade bath salts and sugar scrubs.

These make AMAZING gifts (I gave out my first bath salt yesterday and the recipient was SO impressed and excited), but they're also fun activities for a quiet winter evening or lazy afternoon

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BATH SALTS

Ingredients:

  • 3 cups Epsom salts

  • 1 cup fine sea salt (optional, can do all Epsom salt if you prefer)

  • 1/4 cup baking soda (optional, see note below!)

  • 20-30 drops essential oils

Directions:

  1. Add salts and baking soda (if using) to a large bowl and mix until well combined.

  2. Add in essential oils of choice. If you’re making multiple blends, transfer salt mixture to individual containers or baggies before adding the oils.

A note on baking soda: Baking soda is added to the salt blend for soft skin (salt can actually be slightly irritating). Almost every recipe I found online for homemade bath salts included baking soda. However, baking soda is also known to react with some essential oils. I’d skip the baking soda if you’re using glass jars to store the salts, planning on adding citrus oils or may be storing the salts for an extended period of time.

Sugar Scrub

Ingredients:

  • 2 cups sugar (any kind will do but ideally something organic!)

  • 1/2 - 1 cup oil (coconut, olive, almond, etc!)

  • 15-25 drops essential oils

Directions:

  1. Add sugar and oil to a large bowl. If using an oil that’s solid at room temperature (like coconut oil) you may want to melt or soften it beforehand.

  2. Mix until well combined. You want your scrub to be moist but not soaked so adjust oil and sugar as needed.

  3. Add in essential oils of choice. If you’re making multiple blends, transfer sugar and oil mixture to individual containers before adding the oils.

What oils should I use?

This is where the creative part comes in - YOU get to choose the essential oil or oil combinations for your personal salts and scrubs.

I’ve included some combinations below to get you started.

You can learn more about my favorite essential oils and their therapeutic properties by downloading my FREE Essential Oils 101 Guide here.

Essential oil combinations:

  • Clear sinuses = equal parts eucalyptus and peppermint

  • Relaxation blend = equal parts lavender and bergamot

  • Clear mind = equal parts lavender and lemon

  • Balancing blend = clary sage, mint and tea tree (melaluca)

  • Stress relief = orange, clove, lemon and cedarwood

I solely use the doTERRA essential oils for their quality and sustainable business practices. Click here to purchase doTERRA oils.

One of my intentions for 2019 is to do more with my hands. So I'd love to hear from you:

are you into any arts and crafts? If so, what are they?

Leave a comment below and let me know!

Can’t sleep? Try this. [Healthy Travel Series #2]

Do you ever have trouble sleeping?

I used to struggle with falling asleep ALL the time, but especially when I was in a strange bed. Today I’m sharing exactly what I do to ensure a restful night’s sleep EVEN when I’m traveling through time zones and sleeping in unfamiliar locations.

These tips are part of a series on healthy travel. Did you miss last week’s tips on how to stay regular when on the go? No worries, you can check them out here: This is probably TMI [how to stay regular while traveling]

Here’s how I get PERFECT sleep no matter where in the world I am:

  • Make your bed feel (and smell!) like home. Bring your own pillowcase. It’s such a little thing but I promise this makes the bed feel more like home. Bonus: I diffuse essential oils in my bedroom at night, so when I’m traveling I make sure to bring a few of my calming oils (Lavender and the doTERRA Serenity blend). I’ll put a drop or two on my pillowcase, and rub some on my feet to help me fall asleep with ease. Learn more about essential oils here!
  • Keep your regular bedtime routine. Sometimes we use travel or vacation as a time to go WILD and say F it to our normal healthy habits. If you usually read a book or journal at night, do that! Maybe, like me, you use essential oils before you go to sleep - pack them with you and right when you arrive put them on your bedside table so that they are there when you are getting ready to turn in. If you always have a cup of tea, bring your favorite tea bags. Stick with your regular routine as much as you can.
  • Buy a sleep mask. Seriously buying this sleep mask changed my life! A sleep mask is particularly helpful if you are traveling time zones - the dark that the mask creates can help adjust your body’s circadian rhythm to the new night/day cycle. This is the one I love because it has space for your eyelashes to blink (which they do when you are in deep REM sleep).
  • Download a white noise app. This is the one I use both when I’m traveling AND when the Brooklyn street noise bothers me (gotta love the city life!). If you are a light sleeper, this is a MUST for you.


Here are just a few places where I’ve successfully slept like a baby using these tips:

  • My street level NYC apartment (probably the hardest place haha!)
  • A teeny couch in Portland, Oregon
  • In the next room over from loudly snoring parents in our family house in Maine (sorry Mom & Dad!)
  • A creaky bunk bed in Austin, Texas
  • A bathtub (yeah… don’t ask about that one)


You can have amazing sleep WHEREVER you are too.

Which of these tips are you going to try tonight? Or what are your tried and true sleep tips? Leave a comment below and let me know!

Sweet dreams!

Loving Lately // January 2017

As a way to share my favorites with you on a regular basis, I created the "Things I'm Loving Lately" series here on the blog. In this series I share everything from food to fitness, brands to beauty products, good reads to good listens. 

 

Here's what I'm currently craving and crushing on:

 

Food: Purple sweet potatoes. Have you ever tried a purple sweet potato?? I'm in LOVE! Aside from being totally beautiful, these spuds have a dryer, denser, and richer taste than regular sweet potatoes. I've been roasting them in a little coconut oil, sea salt + cinnamon and then enjoying as part of my Superhuman Breakfast.  Or eating them like this. Look for purple sweet potatoes at your local health foods store, Whole Foods, or even Trader Joe's!

Drink: My Superpowers Matcha Latte. I've literally had this 29 out of the last 30 days (one day I ran out of coconut milk). It's so good and gives me the perfect amount of fuel and energy to fly through my morning workouts.

Recipe: Some variation of my Cauliflower Rice Bowl. It's a weeknight staple and I've made it for a few friends who were HUGE fans! Do it yourself: Cauliflower Rice Bowl Recipe.

Snack: Rx Bars. OMG! These bars are the bomb.com. They are made with simple, whole food ingredients: nuts, dates and spices, plus have added protein (from egg whites). I like the taste of these bars WAY better than Larabars, plus I find they sit better with me. I find Larabars (and other dried fruit heavy bars) are too sweet and often don't digest well. Rx bars make a perfect breakfast in the pinch or snack on the go, so do yourself a favor and try some today: Buy Rx Bar Variety Pack on Amazon.

Book, podcast or blog: It Starts With Food. If you follow me on Instagram you'll know that I did a Whole30 this month. This book is written by the creators of the Whole30 program (side note: I have a blog post coming with WHAT exactly is the Whole30 and my experience) and I thought it was an incredible read and resource whether you are doing a Whole30 or not. This book covers the basics of clean eating AND the psychology of food (which I find SO fascinating!!). This is a good pick for you if you are looking to get motivated to make some changes in your diet and need a little tough love. Order your copy on Amazon here: It Starts With Food.

Essential oil: Lavender. Pretty much everyone's favorite essential oil, I've loved diffusing this at night to wind down, or during the day with a few drops of lemon oil for a calming blend. Learn more about essential oils + where to purchase here: Essential Oils.

Yoga pose: Plow pose! Secret confession: I used to hate this pose! Until I started practicing it regularly and figured out the proper alignment for my body. Now I love it! Which is great because plow is one of the best poses you can do - it improves circulation, boosts your immune system and is super restorative.

What are you loving lately?  Let me know in the comments below!

Supplements + essential oils for immunity

Welcome to Part II of my Immunity Guide! In this three part series I'm going to be teaching you my top immunity tips and recipes so that you don't get sick this season. Yes, that's totally possible. 

In case you missed it, last week I shared the foods and spices you'll want to eat to naturally boost your immune system.

Today we will dive into the supplements and essential oils I recommend to my clients specifically to boost immunity. I consider this list my "natural medicine cabinet" and it's what I keep on hand both to prevent myself from getting sick AND to ward off illness if I do feel I'm coming down with something.

Let's get to it!

Take these supplements boost your immune system:

- Probiotic - Did you know that 80% of your immune system is actually located in your digestive tract? Yup! In addition to eating fermented foods, I recommend taking a probiotic (especially this time of year) to build up the good bacteria in your gut. Like with your fermented foods, you want to vary your probiotic sources because each brand has a slightly different combination of bacteria. Here are a few brands I recommend: Prescript Assist, Garden of Life, and Enzymedica
- Vitamin D - Studies show that with adequate blood levels of Vitamin D it is possible to prevent any and all infections. The trouble is that for most of us it is nearly impossible for our bodies to produce sufficient vitamin D from exposure to sunlight alone, which is why supplementation is important. I suggest taking a liquid supplement, like this one, with your breakfast in the AM.
- Echinacea - Echinacea is a powerful herb that has been used for thousands of years as a natural and effective cold and flu preventer. I bring in this one when I feel myself starting to come down with something or if I've been around someone who is sick. 
- Olive leaf extract - A 100% natural herbal antibacterial/antiviral supplement that won't mess with your stomach (as many supplements can, see note on Vitamin C below). Again, this one I use if I feel a little drained, like my body is fighting off something. 
- Vitamin C - 1000 mg or more of Vitamin C daily has anti-viral and immune enhancing effects (just be careful not to take TOO much as it can cause digestive upset and diarrhea). You can totally take Vitamin C daily this time of year for extra "health insurance" <<< hehehe :) 
 

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Use these essential oils that boost your immune system:

- OnGuard - doTERRA's signature "protective" blend, onGuard is my favorite immunity oil. I rub a drop between my hands and breathe it in while traveling and diffuse in my apartment regularly. It smells amazing because it's a blend with cinnamon, clove and eucalyptus, among other things. Also, of you have a sore throat you can put a drop of this oil in hot water for a soothing, yummy tea, or gargle with it. 
- Lemon - Lemon is detoxifying and cleansing which means it helps your body eliminate any yuck it comes into contact with. I love adding a drop to my morning water
- Breathe - If you are congested or have the sniffles, this oil is for you! Breathe is another doTERRA blend which (as you can probably deduce from the name) helps promote breathing. You can rub a drop on your chest or diffuse at night (when congestion often makes it hard to sleep).
- Eucalyptus - Eucalyptus oil helps open up the nasal passages so that you can breathe deeply. It's invigorating, so I prefer to use this one during the day - rub a drop between your hands and breathe it in, or place a few drops in your shower for a spa-like experience.
- Oregano - Oregano is one of the most potent and powerful essential oils and has been used for centuries for its cleansing and immune-boosting properties. I save this oil for when I feel myself coming down with something. It's VERY strong (and sort of tastes like liquid pizza) so I'll place a drop in a small glass of water and CHUG. I'll repeat this 2-3 times per day until I feel better. Works like a charm every time. 

Click here to purchase essential oils.

Note: I only recommend the doTERRA certified therapeutic grade essential oils. These oils are triple tested for purity and are the highest quality out there (which is super important if you are going to be ingesting them as per my recommendations above). 

Purchasing more than 1 or 2 oils? Open a wholesale account to save 25% on this and all future purchases - hit reply to this email for details and instructions!


Like with the foods and spices list, this list is by no means exhaustive - I'm constantly researching the best holistic remedies and new products, which I always share as soon as I've tested them! However, I do hope that with this list you feel like you have a great start to building your own natural medicine cabinet. 

Now for your homework for this week - choose ONE of these supplements or oils to add into your daily routine. And then let me know which one (or ones!) you are trying out in the comments below - I can't wait to hear from you!

Loving lately July 2016

As a way to share my favorites with you on a regular basis, I created the "Things I'm Loving Lately" series here on the blog. In this series I share everything from food to fitness, brands to beauty products, good reads to good listens. 

Here's what I'm currently craving and crushing on:

- Toast - If you follow me on Instagram, you'll know I've been all about the toasts these days! Mostly I enjoy a slice with my breakfast, always gluten free and whole grain because I know that makes me feel better than traditional bread.

- Run skirts! The first time I saw a run skirt years ago I laughed... the whole concept seemed silly to me. But recently my friend Jenna wore one to run club and raved about it, and I knew I had to try one for myself. Basically, run skirts are amazing! You get the benefits of tight shorts (i.e. no chafing) and the freedom of looser shorts. My favorite is the Pace Rival Skirt from lululemon - I actually bought the "Tall" style because I like my skirt a little longer.

- Fresh herbs - Herbs and spices add a TON of flavor to food, but also a TON of nutrients! Right now I've been all about fresh dill, basil, and cilantro, but mint, thyme, and parsley are other favorites. Pro tip: wash your herbs when you bring them home and then wrap in a paper towel (to soak up excess moisture). Then use a scissors to snip off ribbons when you are ready to use!

- Fennel essential oil - Alright I may just be having a love affair with all things fennel (it's still my favorite snacking veggie). Fennel essential oil is great for relieving indigestion, but I've mainly been using it aromatically by diffusing it in my apartment. It's cooling and leaves the air feeling fresh, clean and sweet. Click here to purchase your own fennel essential oil.

- Infused water - The summer heat means it's even MORE important to make sure you are drinking plenty of water and staying hydrated. I know a lot of people struggle with drinking water, but water doesn't have to be bland or boring! Try adding in fruit and veggie slices and fresh herbs for a delicious twist on regular H20. Here are some of my favorite infusions: cucumber + mint, berries + lemon, apple + ginger, and citrus + cayenne.

 

What are you loving lately?  Let me know in the comments below!