5 Essential Oils Every Woman Needs to Reduce Stress

According to recent American Psychology Association research, “women are more likely to report physical and emotional symptoms of stress than men, such as having had a headache (41 percent versus 30 percent), having felt as though they could cry (44 percent versus 15 percent), or having had an upset stomach or indigestion (32 percent versus 21 percent) in the past month. The same survey also reported that women are more likely than men to report that they eat as a way of managing stress (31 percent versus 21 percent).”

Whether you are a naturally high-energy individual, a professional in a high-stress environment, a mother juggling multiple to-do lists, or all of the above, this post is for you.

Turns out, there are two types of stress: positive and negative.  Positive stress, eustress, is produced during heightened states of arousal, and is commonly linked to a specific goal.  Negative stress, distress, is similar to free-floating anxiety, and unlike eustress, which stops cortisol production as soon as the desired goal is complete, sends our body into the proverbial fight-or-flight stress response.  The cortisol has no place to go, and wreaks havoc on our bodies.

If left unchecked, stress can and WILL disrupt the following:

  • memory/ learning
  • endocrine system – mood/ hormones
  • immune system
  • digestive system – gut health
  • cardiovascular system
  • circulatory system- high blood pressure
  • muscular/ skeletal system

Wow, that’s pretty much every inch of our physical bodies, not to mention spilling into  every millimeter of our neurosystem.

Stress Management Protocols

  • Diet
  • Exercise
  • Understand stress triggers
  • Social Connection
  •  Laughter/ levity
  • Music
  • Aromatherapy

Yes, eat your fruits and veggies, limit fat and sugar intake, and move your body.   Sounds familiar, right?

Well, what about time spent with friends and loved ones?  According to author and friendship expert Shasta Nelson, lacking intimate relationships with friends is equivalent to smoking several cigarettes a day!  If you are interested in learning more about building awesome friendships, check out this post.  Additionally, I highly recommend reading her book full of mind-blowing research Frientimacy:  How to Deepen Friendships for Lifelong Health and Happiness.    

So that brings us to my area of expertise- aromatherapy and using essential oils to boost mood and reduce stress and anxious feelings.   As a perpetual learner, this subject has been my central focus for the last 18 months and continues to impress upon me fresh insights that I simply MUST share with the world.  (Isn’t that what we do when we LOVE something so much? )

Why use essential oils? The short answer is this:  THEY WORK.

Which ones you ask?

Let’s start with Jen’s Top 5 Essential Oils for Stress Reduction

  1.  Clary Calm– every woman’s best friend.  This proprietary blend supports raging hormones, hot flashes, and extreme irritability.  (ps. Men benefit from this too!) I have a couple of roller-bottles of this blend and prefer to apply topically to my abdomen, wrists, or over the heart for emotional flare-ups.
  2. Balance–  or the “Grounding Blend” mixes peace, harmony, and tranquility all in one!  As the name suggests, this is a simple way to bring balance into each day.  Start with a drop or two on bottoms of feet each day before beginning the day, and use throughout day as needed on pulse points, and back of the neck.
  3. Elevation–  also known as the “Joyful Blend”, this essential oil blend artfully combines mood-boosting florals like Ylang Ylang, Melissa Leaf, Lavender and Osmanthus with deeply calming oils like Hawaiian Sandalwood and Lemon Myrtle. This essential oil is heavenly diffused in the home!  Try diffusing in the kids’ rooms in the morning to promote positive feelings for the start of each day, or diffuse after a long stressful day to help relax and unwind.    I like to proactively use Elevation in situations that would typically activate a stress response by applying a few drops behind my ears and on my wrists.
  4. Neroli–  this prized essential oil sourced from the blossoms of the bitter orange trees of Egypt is a surefire way to reduce anxious feelings and instantly lift mood.  This essential oil has been extensively researched for its ability to provide users with a calming and positive experience.  Bonus benefit, it is great for the skin and blemishes.   Personally, I wear this beauty as fragrance and often mix with Jasmine.  YUM!
  5. Peace–  called the “Reassuring Blend” for its inherent ability to reassure even the most overwhelmed individual.   As someone who struggled for years with anxious feelings, Peace was like discovering that long-lost friend you have waited for your entire life!  This essential oil blend does exactly what the name suggests:  creates a state of inner peace, composure, and gives you a dose of reassurance in each drop.

For all the times we feel overwhelmed, burdened, burned out, or simply at our wit’s end, there are natural solutions to support you.    Think of essential oils as partners in your wellness journey.  Full of chemistry, completely diverse, and always there when you need them!

Jennifer Miller is a Las Vegas-based dōTERRA Wellness Advocate, Speaker, and Marketing Consultant.  She volunteers as a Community Partner for global nonprofit BeadforLife, whose mission is to provide entrepreneurial training to 1 million impoverished people globally by 2027.   Click here for a listing of upcoming events, or Follow her on instagram or Facebook @standinlovejen .  To begin your natural health and wellness journey today with essential oils, click here .

 

 

 

New Year, New You!

 

“If you chase two rabbits, you will not catch either one”….  Russian Proverb

Happy New Year!

What do you dream of?  What would you like to create more of this year in your life?  How would you like to feel this year? Can you imagine it?  Can you feel it and touch it in your mind’s eye? I invite you to close your eyes, take 3 deep breaths and see what surfaces as you contemplate these questions.

As we cross the threshold into an abundant new year, may our hearts, minds, and guts- often referred to as our 3 brains– invite us to consider realizing our deeply held dreams in life.  We all begin with the same number of days in the year, and it’s what we choose to do with each and every day that will determine it’s fruitfulness.  How are you intending to spend your 365 days in 2018? How do you want to FEEL each day?  Are you ready to claim those intentions?

Recommitments.

One of my favorite new year re-committmentsas I like to call them, is to read more.   Reading is incredibly stimulating to our brains, not to mention empowering, as it instills in us newfound information that helps shape the way we interact daily with ourselves and others.   In Gary Keller and Jay Papasan’s, “The One Thing”,  the notion of simultaneously having MORE and LESS is laid on the table for our consideration.  This notion is echoed in the following question repeatedly posed throughout the book:

 What’s the ONE thing I can do such that by doing it everything else will be easier or unnecessary?

The leading chapter asks us to consider the idea of life with purpose.  Keller pushes us to consider our definitions of happiness, fulfillment, and success, asking us to take a realistic view of our driving force in life.  That ONE question.

What’s the ONE Thing I can do with my life that would mean the most to me and the world, such that by doing it, everything else would be easier or unnecessary? 

What comes up for you when you read this question aloud?

New Beginnings

The beauty of a new year is the feeling within of getting off to a fresh start.   Ah, the joy of a clean slate.  A do-over, or do-differently.   (insert your name) 2.0 , 3.0, or 4.0.   Yes, an opportunity to begin again.  What is it that you would like to do differently this year?  How would you like to feel?  Is this the year that you are ready to uplevel your health and wellness?    Is this the year you are going to push fear aside and choose LOVE in it’s place?  Trust your intuition, knowing you are right where you need to be.

Are you ready for a change? Are you open to learning more about natural health solutions and claiming the gift of emotional wellness? If so, I invite you to do ONE THING: consider attending one of my upcoming two classes this month to create new capacity for change in your life!  I promise, you won’t regret it!

xo, Jennifer

 

 

 

 

Pillar 3: Food & Nutrition

Hello Stand In Lovers!

How was your week of Mental Fitness?  Anyone try Linda’s Tiny Habit suggestions from last week’s post? SO many nuggets of goodness in that video interview!  Today we are diving into the topic of  Food & Nutrition, the 3rd pillar in our 6-part series on Brain Health.

It’s important to remember there is no one-size-fits-all approach when it comes to how and what we should or should not eat.   What we do know is that by integrating plant-based, whole foods into our daily routines, we are practicing Hippocrates’ sage advice, “Let food be thy medicine.”  

Primary Nutrition

According to the Institute for Integrative Nutrition, it is vital to look at the full spectrum of our lives, outlined in the color wheel below.   Take a look at each area and see where you may be hungry for something deeper than you are currently experiencing.

Primary Food Wheel.png

How to make your Circle of Life

Place a dot on the line separating each section on the wheel to see how satisfied you are with each area of your life.  The closer the dot is to the center of the wheel, the more dissatisfied you may be in that particular area.  Dots closer to the outside circumference of the wheel suggest you are more satisfied in that category.  After you have placed a dot on each of the lines dividing the areas, connect your dots and see what your Circle of Life looks like.  Perhaps a couple of areas are super awesome, while others may need a little TLC.  That’s perfectly ok… our lives are in constant change, and there is no right or wrong here, just insight.

Nutrition for Brain Health

Along with the Primary Food listed above, let’s take a look at some key foods noted for their support in brain health and function.

What To Eat

  • Dark leafy greens like kale and spinach–  Try this green smoothie recipe with a touch of Wild Orange essential oil!  It’s fast, healthy, and SO delicious!
  • Dark-fleshed fruits like blueberries, raspberries, and blackberries are loaded with polyphenols– antioxidants that help fight free radicals.
  • Sustainably sourced fresh fish rich in Omega 3’s like salmon, tuna, or halibut.
  • Walnuts, flaxseeds, and soybean are great alternatives for Omega 3 fatty acids if fish isn’t your thing.  Another great option is supplementing to ensure you get the required amounts.  Here’s a fantastic Raw Coco Bite recipe with walnuts and Wild Orange.
  • Whole grains such such as oats, barley, and quinoa, are rich in many of the B vitamins that work to reduce inflammation of the brain.
  • Avocado– try this amazing Lazy Avocado Sushi with Ginger recipe or replace your butter with avocado on your morning toast for something new! (mental fitness practice at the same time- way to go!)
  • Dark chocolate– a great source of antioxidants that potentially improve blood flow to the brain and reduce inflammation.  I like to mix a drop of Black Pepper essential oil when making my own for some spicy punch and extra benefits!

Spice Up Your life

  • Herbs and spices like turmeric, cinnamon, and ginger are packed with antioxidants that may help decrease harmful inflammation in the brain and elsewhere.  I like using a touch of Ginger essential oil in my herbal tea, and add Cinnamon essential oil to my homemade granola recipe.  There are endless ways to incorporate the benefits of doTERRA’s gorgeous CPTG (Certified Pure Therapeutic Grade) essential oils into your foods for brain health.  Here are additional  recipe ideas using essential oils!

Hydrate

  • Water-  This is one of the simplest ways to keep your brain healthy and fluid. Need help drinking more, it’s simple! Try adding a drop of Lemon, Grapefruit, or Wild Orange essential oil to your next bottle (stainless steel or glass due to the volatility of the natural aromatic compounds).   I love using Slim & Sassy in my water to help fight off cravings throughout the day.

Tools are designed for use.  May these help guide you on your brain health and wellness journey!  Stand In Love is a community, and all are welcome to join!  Please feel free to share, comment, tag, or like this post, so we may help others on their path to wellness!

P.S.  For those of you following me on Instagram @standinlovejen,  as promised, here is my favorite breakfast bowl recipe:

Jen’s Breakfast Bowl:

  • 1 cup steamed broccoli
  • 1 whole egg + 1-2 egg whites scrambled with turmeric
  • top with grated purple cabbage and sliced tomato
  • drizzle fresh vinaigrette made with herbs and a drop of your favorite essential oil on top!

season with S & P. and ENJOY!

Jen's Breakfast Bowl.JPG

 

Jennifer Miller is a Las Vegas based writer, DoTERRA wellness advocate, and BeadforLife Community Partner.  She is the founder of StandInLove.org  ,a platform for sharing her passions: Serving People | Inspiring Ideas | Living Your Purpose
Do you desire more freedom, flexibility, and want to empower others? Join me today! 

 

 

Pillar 2: Mental Fitness

Ever considered the fitness level of your brain?   We are constantly reminded that physical exercise helps increase oxygen to our brains and promotes overall health, but when was the last time you saw an advertisement urging you to increase flexibility and motor functioning of your supercomputer?

Welcome to Pillar 2 in our 6-part series on Brain Health.  This week’s focus:  Mental Fitness.  In case you missed last week’s post on Pillar 1 of Brain Health: Physical Exercise- you can find it here.

Our brains, like our muscles, are hungry for activation and use.  Today’s blog post is a video interview with Linda Fogg-Phillips, director of Tiny Habits Academy.  Linda is an expert in habit formation and behavior design, having taught over 65,000 people around the world through a rigorously tested scientific model designed by her brother, Stanford Ph.D and professor, B.J. Fogg.  Whether you want to adopt new personal habits, or train members of your business to help improve the lives of their clients, Tiny Habits can help!

We explore 5 key components of Mental Fitness and share insights on positive habit formation while pairing them with the purest and most potent essential oils in the world!  You don’t want to miss this!

Enjoy the show !

Feel free to share these tips with your friends and family, it’s the best way to reinforce your learning!! #standinlove#tinyhabits

 

 

To begin your journey with these life-changing essential oils, click here.

Thanks for joining, and see you next week as we explore Pillar 3: Food  & Nutrition

 

 

 

 

 

 

 

 

 

Earth Day Essentials

“Smell is a potent wizard that transports us across thousands of miles and all the years we have lived” – Helen Keller

Each year on the 22nd of April, nearly a billion people spanning 192 countries participate in some form of Earth Day event.   What started in 1970 as a modern environmental movement with 20 million people has multiplied into mass activism.

This year’s theme: Environmental and Climate Change Literacy.    According to Earthday.org, the world’s largest environmental advocacy group, the mission is simple:  To diversify, educate, and activate the environmental movement worldwide.

In honor of Earth Day, we will explore the wonders of volatile aromatic compounds, also known as essential oils.

What is an Essential Oil?

By definition, essential oils are the volatile liquids (aromatic compounds) distilled from plants including the seeds, bark, leaves, stems, roots, flowers, and fruits.   Science estimates there are currently over 390,000 plant species in the world.  Of this vast number of plant species, an estimated 10 percent of these plants are oil-producing.

History provides accounts of essential oil use for beautification and purification dating back to the Egyptians.  Accounts show that King Tutankhamen’s tomb included 35 alabaster jars for essential oils.   Biblical accounts show that Frankincense and Myrrh were given to the Christ child.  Even Hippocrates, the Father of Medicine, was sited for his belief in using plants as medicine.

As a doTERRA Wellness Advocate, I have the privilege of educating people all around the world on the numerous health and wellness benefits that stem from the use of Certified Pure Therapeutic Grade (CPTG) essential oils.   It is important to note that not all essential oils are created equally.   Because of doTERRA’s rigorous third-party testing, they ensure the highest levels of purity and potency.  This is very important when it comes to using essential oils internally.  Let’s explore a little further how to use these miracles of nature!

 Essential Oils Usage

Aromatic

Some essential oils induce uplifting or invigorating effects, while others are more calming. Diffusion is one of the simplest methods for using essential oils aromatically. You can achieve the same health benefits by simply placing a few drops of essential oil in the palm of your hand that is then cupped around the nose as you breathe deeply.

  • Apply oil to a cotton ball and place in the air vents of your vehicle
  • Mix oils in a spray bottle with water and mist over furniture, carpet, or linens
  • Add oil to a batch of laundry or to dryer sheets
  • Use in household surface cleaners (try this 10 day challenge)

Topical

Topical application is a very effective method for applying essential oils. Because essential oils have low molecular weights and are lipid soluble, they easily penetrate the skin. Once absorbed, they stay in the applied area for a localized benefit.

To decrease the likelihood of developing a skin sensitivity, especially on young or sensitive skin, it is advisable to use a carrier oil (such as Fractionated Coconut Oil) to dilute more potent oils and when trying an oil for the first time. The recommend dilution ratio is typically one drop of essential oil to three drops of carrier oil.

Other Effective Methods of Topical Application 

  • Add a few drops of oil to a warm bath
  • Make a hot or cold compress by soaking a towel or cloth in water, adding essential oils, and then applying to the desired area
  • Add oil to a lotion or moisturizer and then apply to skin

Internal

Certain essential oils have a rich culinary history and can be used as dietary supplements supporting a variety of healthy conditions. When you sprinkle cinnamon on your oatmeal, sip a mug of peppermint tea, or add fresh basil leaves to your spaghetti, you are actually consuming some volatile aromatic essential oil compounds.

Essential oil contributes many health benefits as well as flavoring and aroma properties to foods. When in their concentrated form, essential oils can be used as dietary supplements for more targeted and potent health benefits. Internal use is a very safe and effective method of application because of the sophisticated physiologic processes of our bodies.

When ingested, essential oils directly enter the blood stream via the gastrointestinal tract, where they are transported throughout the rest of the body. Essential oils are lipid soluble so they are readily transported to all organs of the body, including the brain. Then, like all things we consume, essential oils are metabolized by the liver and other organs and are then excreted.

Effective Methods of Internal Application

  • Use oils in recipes for cooking or baking to replace fresh or dried herbs and spices
  • Remember that essential oils are much more potent than dried or fresh herbs and spices, so start with a very small amount
  • For more potent oils, it may be better to administer them by toothpicks (dip the end of a clean toothpick into the oil and then add to the food) rather than drops
  • Add essential oils to water, smoothies, milk, tea, or other drinks
  • Take essential oils internally in a veggie capsule or add to a small amount of applesauce or yogurt

What are the benefits of using doTERRA essential oils?

The benefits of using Certified Pure Therapeutic Grade (CPTG) essential oils include:

  • Physical– doTERRA essential oils boast a wealth of physical health benefits including respiratory and immune support, stress and tension relief, as well as aiding in restful sleep.  They promote feelings of well-being and balanced mood,  aid in digestion and metabolism, and support increased cellular function.  They help increase positive feelings, improve the appearance of the skin, and help protect against environmental and seasonal threats.
  • Emotional- Using essential oils can be overwhelmingly therapeutic in nature, especially when it comes to healing emotions.   Whether you are holding on to unresolved feelings, past trauma, or any number of negative emotions, essential oils help support the healing process by releasing limiting beliefs and helping mend a broken heart.
  • Spiritual– Using essential oils is often a profound experience.  Not only do they support you on a physical and emotional level, but they help establish a soul connection.   There is a unique mystery about the use of essential oils, dating back to the earliest of civilizations.  How profound to have this community with nature and experience peaceful and tranquil feelings.  Essential oils help increase our spiritual awareness, and inspire us to connect with our life’s true purpose.

There are a vast number of reasons for exploring the world of essential oils.    I made a personal decision to explore alternative ways of coping with anxiety which has been my companion since age 18.   I will never forget the first time I used lavender essential oil.  I recall specifically the impact it had on my nervous system, and it planted a seed that would one day grow into a profound passion.

We will take a look at specific oils and their health benefits in future posts, so if there is a particular oils you would like to explore, please leave a note in the comments. Additionally, if you have doTERRA oils you love using, share a tip with all of us!  To experience the benefits of Certified Pure Therapeutic Grade essential oils  learn more about the StandinLove community here.    I would love to support you on your health and wellness journey!

Happy Earth Day and cheers to Abundant Health

Jennifer Miller is a Las Vegas based writer, DoTERRA wellness advocate, and BeadforLife community partner and is the founder of Stand In Love.org  -a platform for sharing her core values:
Serving People | Inspiring Ideas | Living Your Purpose