Sue Hardman

Nourish + Rejuvenate

detox

Are you allergic, hungover? Does your liver need more support?

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Tips to use to reduce the effects of alcohol.

If you’re one of those people that suffers a little after a drink or two, by following a few of these guidelines and supporting your liver you can reduce the effects of alcohol and make your recovery a lot quicker.

Avoiding alcohol is the obvious recommendation, however there are ways you can include preparation and prevention, especially when it's the holidays and the season for celebrating.

Maybe you're allergic, not hungover?

If you follow all these tips and your hangovers are still terrible then you might find that you’re allergic or sensitive to the yeast in beer, a certain type of grape or the sulphites in wine. 

It’s a good idea to consciously choose which alcohol suits you better and avoid the pain or using a process of elimination!!

Alcohol can cause the stomach lining to feel inflamed, and you can find out more about inflammation, it’s effects and how to mange it.

Before and during the event: -

Avoid drinking on an empty stomach. Plan ahead!! Always eat a meal before drinking to reduce the risk of inflammation from alcohol. 

  • You’ve probably heard this before …. water is essential, have a glass of water with each alcoholic drink it dilutes the alcohol, speeds up elimination and stops dehydration.
    • TOP TIP – take a teaspoon of glutamine in water before a night out to protect your gut it can really make a difference for some. Or you can try slippery elm powder, it’s a traditional herbal remedy that helps protect, soothe and heal inflamed mucous membranes, including those lining the throat, stomach and digestive tract. mix a teaspoon of slippery elm powder with yoghurt, or mash into a banana.  
    • Don’t mix your drinks make it a wine night or a spirit night. In general, the less colourants and additives you add to your drinks the better try and keep it clear i.e. white wine, vodka or gin. It is of course an individual thing so get to know your body and which one has least effect on you.

    • Take the herb Milk thistle it protects and detoxifies the liver. 

    • Take N-Acetyl-Cysteine NAC – is an amino acid that will increase glutathione (the master antioxidant) - helping your liver to break alcohol.  It's found in poultry, oats, dairy, garlic, onions and brussels sprouts, although higher amounts may be needed to provide optimal support following alcohol consumption.  Take 25 – 50mg daily throughout the festive season.  You can also take NAC in higher amounts 30 minutes before you have a drink to help reduce the toxic effects of alcohol.

    • Magnesium - an essential mineral, is easily depleted by alcohol.  It has anti-inflammatory effects thereby helping to reduce symptoms of a heartaches and hangovers.  Supplement daily with 25 – 50mg magnesium to keep sufficient levels.

    • B Vitamins - Alcohol depletes B vitamins, at the same time they're essential to help clear it from the body.  Supplement with a B complex.

    • When you get home: -
      • With a large glass of water – take another milk thistle, Vitamin C, B Complex and either fish oils or evening primrose oil.
      • Eat something to help replace nutrients like mixed fruit juice, smoothies, or a slice of toast with peanut butter.
      • Take a teaspoon of bicarbonate of soda in a glass of water with some lemon juice. This helps to alkalise the acidity in your body caused by drinking, and fight symptoms of your hangover.

    Next Day:-

    • Replace lost electrolytes.  Keep coconut water handy, it rehydrates the body more effectively than water due to the electrolytes in it. Dehydration is one of the primary causes of headaches, especially hangover headaches.

    • Make your own Rehydration ‘morning after’ Drink - ½ lemon, pinch of salt, a teaspoon of honey to water helps replace the sodium and glycogen lost the night before. The likes of tea and coffee will just further dehydrate you. Squeeze in the juice of the lemon and add the salt and honey, with a splash of hot water from the kettle, and mix until the salt and honey are dissolved, top up with cold water and drink immediately.

    Breakfast Cures

    • Avoid the traditional fry up – the cooked fats are difficult to digest and hard on the liver, your body does not need additional work whilst it’s trying to heal itself. Rather, opt for a breakfast which contains foods that will help repair the damage.
    • Poached eggs on wholegrain toast, with onions and beans help support liver pathways, breakdown toxins and elimination. Egg yolks contain large amounts of cysteine, which breaks down acetaldehyde, one of the culprits behind a hangover
    • Porridge with chopped banana is a good hangover food as both contain crucial B vitamins which help reduce the stress your body is under. The banana will also help restore lost potassium.
    • Fruit Smoothie made up from natural yogurt, banana and berries is a great hangover cure because dairy is another good source of cysteine and works well paired with high vitamin C fruit. 
    • A freshly home-made juice containing apple, carrot and beet root with added ginger. Brightly coloured fruits and vegetables are a rich source of natural antioxidants, providing your body with a much-needed antioxidant hit.

    Although exercise may be the last thing you want to do, however gentle exercise - like yoga or walking will help stimulate circulation, get your brain functioning and encourage the release of happy endorphins that tend to be low the morning after the night before, also known as the ‘alcohol blues’.

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor if you have persistent symptoms.

     

    Milk thistle – the best liver loving herb!

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    Milk thistle is most often considered a weed, however it’s uses as a medicinal herb far exceed this.

    Although the use of  milk thistle goes back as far as Dioscorides who used it for snake bite (Mills and Bone, 2000 p. 554), the seeds have been used for centuries in mainland Europe in treating mostly liver disorders.

    The Eclectics in the U.S. also used it for the spleen, liver and kidneys and liver diseases in Pakistan and Bulgaria (Morgan, 2005 p.1). The plant is edible and the stalk and young leaves were often eaten as a salad.

    What is milk thistle good for?

    Milk thistle is an excellent antioxidant, has anti-inflammatory properties and is commonly used to detoxify the liver.Milk Thistle

    The active ingredient, silybum marianum is a flavonoid that when used as an extract or in supplement form has cell regenerating benefits. 

    Milk thistle is a true liver tonic and is a powerful detoxifier, and it boosts protective antioxidant levels in your liver cells.

    Milk thistle seeds are especially useful to detoxify and support your liver whenever you are exposed to chemicals in your drinking water or beauty products, alcohol, pesticides in your food, or prescription medications as it has been shown to decrease and even reverse damage to your liver.

    The liver performs many essential functions in your body including:

    – acting as a “blood purifier,” cleaning your blood continuously
    – detoxifying and removing harmful substances
    – it aids in hormone production
    – releases glucose giving your body energy
    – releases bile into your small intestine so fat can be absorbed from foods

    How does milk thistle protect your liver?

    It prevents tissue scarring and toxins from binding to the cells found in your liver membrane. It also stimulates protein synthesis in the liver, helping with the formation and growth of healthy new cells by inhibiting inflammatory chemicals in your liver (Thamsborg et al., 1996).

    When your liver is overwhelmed it can create various symptoms like PMS, irritability, skin itching, heat sensations, digestive problems, bitter taste in the mouth, fatigue, headaches (hangovers) and the tendency to react negatively to some drugs or herbs.

    So if your liver isn’t functioning properly you can see where all the problems can start!

    In European hospitals it has been used when someone has taken the death cap toadstool (Amanita phalloides), due to it’s ability to reverse toxic liver damage and protect against toxic liver agents.

    Milk thistle’s (Silymarin) also has numerous other benefits.

    1. It’s been is associated with decreasing the risk for cancer by boosting the immune system, fighting DNA damage and reversing tumor growth.

    2. Supports heart health and helps to lower cholesterol levels by reducing inflammation, cleaning your blood and preventing oxidative stress in the arteries.

    3. It has been reported through clinical studies that the antioxidants, can help control symptoms of diabetes by decreasing blood sugar levels in insulin-resistant patients.

    4. Helps to purify the body of metabolic waste, thereby regulating the function of the gallbladder, kidney and spleen.

    5. Studies show that phytochemicals, like those found in silymarin of milk thistle, are effective at inhibiting UV stress on the skin.

    6. The antioxidants help prevent free radical damage throughout the body and remove pollutants and waste from the blood and digestive tract, it can actually slow the aging process – on the surface of your skin and within your organs.

    Girl having lunchIn Summary
    Milk thistle is considered a true liver tonic as it is used for treating true liver conditions like hepatitis and cirrhosis.

    The antioxidants in milk thistle are known to protect the liver from toxins, including the effects of chemicals and alcohol.

    Not only has milk thistle (silybum marianum) been found to increase glutathione (a powerful antioxidant that is crucial for liver detoxification), it may reverse liver damage and help to regenerate liver cells by stimulating the growth of healthy new cells.

    Clinical applications of milk thistle include:-

    When clients need liver support I also like to combine milk thistle with other herbs like dandelion root, gotu kola or turmeric root to create a liver tonic which heals, repairs, detoxifies and gently stimulates the liver.

    Serious skin conditions, hepatitis, fatty liver, cirrhosis, ischemic injury, radiation toxicity, and viral hepatitis.

    Safety

    Very safe, occasional digestive upset. Use cautiously (consult your physician) if taking specific drugs which require adequate blood levels, such as cardiac glycosides or cyclosporine.

    DOSAGE:

    • Concentrated standardized silymarin capsules (70-210 mg): one to two pills, two to three times per day

    Something else to consider: Is your body trying to tell you something? Do you often look & feel tired, have dark circles under your eyes, or wake up feeling sluggish?

    Because Toxins are unavoidable, maybe your body needs a cleanse. So every once in a while it’s a good idea remove them with the structure and support of a fresh food detox!

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor Consult a qualified herbalist  if you have persistent symptoms.

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    8 Simple Ways To Support Your Body’s Daily Detox Processes – it doesn’t have to be extreme!

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    The idea of doing a detox has been around in healing traditions for hundreds of years from the North American Indians to Eastern Ayurvedic therapy.

    These days you have a huge choice of detox diets they can vary in their complexity, expense, deprivation or difficulty. You might choose to do a retreat, a no food juice-only diet or buy yourself a complete detox kit (£169++) that could include a suggested diet and a variety of powders, teas or pills to take.

    Personally I prefer to incorporate simple detoxing or cleansing into my daily routine.

    These are some easy guidelines to follow EVERY DAY to make your BODY healthier and put less pressure on your digestive system. This way your body can cleanse out the toxins without you having to follow an extreme detox routine.

    8 WAYS TO DETOX DAILY:

    1) Water
    Drink water (hot or warm) first thing each morning. Squeeze ½ an organic lemon/lime into a cup to cleanse and purify your digestive system. You can also add grated ginger if you like, especially if you feel like you’re getting a cold.

    Drink 8 glasses of water daily to flush toxins out of your system, add herbal teas or foods with a high water content like watermelon or cucumber.

    2) Green Juice – this is the best detox ever

    Make sure you have a juicer.

    RECIPE IDEA – If you like certain green vegetables then add them, even if it’s not on this list. You can add an apple for taste, don’t go OTT with fruit. Ideally the ingredients should be organic:
    – 1 stalk celery
    – 1/4 head of lettuce (romaine or whatever you can get)
    – 1/4 bunch of spinach/ kale/ or ALL (if you like)
    – 1 whole lemon or lime
    – 1 apple / or 1 pear
    – small bunch of parsley
 /and or small bunch of cilantro (if you like the taste, it is a very good herbal detoxifier).
    – 10cm Ginger root
    – 1 beetroot (great for cleansing blood and removing toxins from digestive system)
    – 2 large carrots
    – 1/2 cup of water.

    Adjust according to taste and personal preference.

    OPTIONAL add a teaspoon of ‘Green Superfood Powder‘ if want an extra detoxifying boost.
         Click on this image to order you’re own bottle of Super Greens

    3) Green Genius
    Eat as many green veggies, daily, as possible (celery, parsley, kelp, spinach, broccoli…)

    4) Herbal Helpers
    Drink organic detox teas like fennel, milk thistle and dandelion they are great for cleansing the liver and kidneys.

    5) Chew your food!
    Sit down with your meal and try to chew your food properly. It doesn’t cost anything and you’re body can expend it’s energy detoxing and cleansing you, instead of processing un-chewed food.

    6) Exercise
    Even 10 mins COUNTS! Make a date with yourself otherwise exercise can slip to the bottom of your to do list. A simple thing like skipping or dancing can immediately make a difference, you’ll have greater energy and you’ll feel more positive.

    7) Eat Apples
    There is so much truth in the saying ‘an apple a day keeps the doctor away’. Apples are one of the best natural cleansers they are rich in natural fibre that binds with toxins and clears them out.

    8) …. oh that reminds me… SLEEP! That’s yet another great tip for ‘detoxing’, your body cleanses while asleep! So make sure you get 7-8 hours of decent sleep every night.

    I know this list may seem daunting to do, what I suggest is that you start by adding one of these ideas to your life every week and before you know it they’ll be part of your lifestyle.

    If some of these concepts are new to you, then even one little change in your lifestyle can make a big difference.

    If you want you want to know how you can be a healthier, more vibrant version of yourself – by having more energy everyday,  improving your mood, having better digestion and getting you’re hormones under control –  any queries or questions, need help then please do drop me a quick email [email protected] 

    Why it’s important to know about Inflammageing

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    🔥 Put Out The Fires To Defy Ageing & Aching

    Are you investing in the best version of yourself for your next decade? This is a question I’m asking myself right now, before I turn 60.

    It’s a decision we can all make about prioritising what is necessary for our version of self-care and embracing those steps needed to make those positive changes. 

    Making headlines in publications such as Newsweek and Time magazines, the term ‘silent or secret’ killer has highlighted the huge role that inflammation plays in almost all diseases.

    What is inflammation?

    It’s your body’s first defence against infection, and it’s a natural part of the body’s healing process but when it goes wrong, it can upset the delicate balance whether it's your nervous , digestive, respiratory or heart systems and your hormones.

    
It’s the difference between a campfire that’s meant to provide warmth on a chilly night and a forest fire that’s out of control, ravaging everything its path.



    Low-grade inflammation is rapidly becoming recognised as the root cause of cognitive decline, as well as other serious health problems. When inflammation is out of control, you age faster.

    Managing the fires of inflammation is one of the single most effective things you can do to slow down the biological clock and feel stronger as you age. 

    According to Jeffrey Bland, Ph.D., women's immune systems display heightened responsiveness to fluctuations in hormones such as oestrogen, progesterone, and testosterone. These hormonal changes significantly influence immune activation and inflammation. 

    Bland further explains that this heightened reactivity in a woman's immune system makes her potentially more susceptible to environmental factors that can trigger immune responses and subsequent inflammation. These factors may include toxins, chemicals, chronic infections, and injuries.

    Acute inflammation fades quickly while chronic inflammation can persist for weeks, months, or even years.

    Chronic inflammation is like having a silent, raging, forest fire inside your body with nothing to extinguish it.

    7 ways inflammation can damage your body:

    1. Memory loss and cognitive decline
    2. Increased cardiovascular risk
    3. Joint pain and loss of mobility
    4. Allergies and breathing discomfort
    5. Accelerated skin ageing and wrinkles
    6. Compromised digestive function
    7. Weight gain and loss of muscle tone

    Remember, even the smallest steps can lead to significant improvements in your overall well-being. So, let's embark on a transformative path together, and empower you so you can thrive! 

    Unravelling Chronic Inflammation: The Signs, Symptoms & Solutions

    Importantly, the presence of excess inflammation in the body isn't limited to those with diagnosed chronic conditions.

    Subtle symptoms can serve as indicators of underlying inflammation, even when individuals may not recognise it. 

    → These are all common signs of inflammation! ←

    • Irregular menstrual periods
    • Challenging menopausal transitions
    • Frequent headaches
    • Feelings of depression, mood swings, anxiety
    • Joint pain
    • Sleep disturbances
    • Skin rashes
    • Irritable bowel syndrome
    • Age-related muscle loss, clinically known as sarcopenia
    • Feeling tired all the time
    • Recurrent infections
    • Inflammation is the root causes of many disorders - PCOS, Hashimoto’s, diabetes, obesity, IBD, skin and other autoimmune conditions. 

    With acute inflammation (temporary due to injuries), body can repair itself quickly but when it gets chronic, that's when diseases occur.

    Medications can only alleviate symptoms BUT they are NOT a cure.

    This One Thing That Might Be the FUEL the Fire of Your Inflammation!

    Stress!! it has a profound impact on our immune system and inflammatory response. Whether it's acute or chronic, stress, triggers physiological changes that can contribute to increased inflammation in the body.

    How Stress Fuels Inflammation:

    Inflammation: Stress triggers the release of the stress hormones like cortisol and adrenaline, which, when persistent, can lead to chronic inflammation, making us more susceptible to infections and diseases.

    Gut-Brain Axis Disruption: Stress can disrupt the gut-brain axis, impacting our gut microbiota and leading to "leaky gut," triggering immune responses and fueling inflammation.

    Oxidative Stress: Chronic stress contributes to oxidative stress, this is an imbalance between free radicals and antioxidants that damages cells and tissues, promoting inflammation and chronic diseases.

    Unhealthy Lifestyle Choices: Stress can lead to unhealthy habits like overeating, consuming junk foods, smoking, and excessive alcohol intake, which further exacerbates inflammation and jeopardises our health.

    The Silver Lining: Taking Charge of Stress and Inflammation!

    So what can you do? 

    Nourish Your Body with an Anti-Inflammatory Diet: A diet rich in whole foods, antioxidants, and omega-3 fatty acids helps combat inflammation and supports a healthy immune system.

    Avoid these common inflammatory foods: Sugar, Gluten, Soy & Corn, Trans-fats,Dairy, Nightshades. This is very individual to each person.

    What you eat can either fuel the fire or cool it down.

    Engage in Regular Physical Activity: Exercise helps release endorphins, reducing stress and inflammation while promoting overall well-being.

    Suffering with any of the signs of inflammation? 

    Where are you at there moment?

    ➝ Option 1: Continue to do nothing.

    It's tempting to ignore the signs and hope they'll disappear on their own. But here's the truth: if you leave inflammation untreated it can impact your overall well-being and quality of life and it’s likely it’ll get worse. 

    ➝ Option 2: Treat yourself.

    Taking matters into your own hands is a brave and empowering step. You always have the option to educate yourself about inflammation and make positive lifestyle changes. With a DIY approach the symptoms get addressed but NOT the root cause, meaning the underlying issue is still there.

    Like taking antacids for heartburn but not addressing the underlying reason you have this.

    Or painkillers every time you get a headache and not understanding what’s causing your headache.

    ➝ Option  3: Get help.

    Sometimes, seeking professional guidance to tackle inflammation – look at the root cause, so you can get personalised treatment options.

    Get the help you need to navigate through the complexities of your condition and develop a targeted plan for your well-being.

    Take the First Step Towards Healing!

    Book a Discovery Call: If you resonate with any of these signs, let's embark on a journey together. Our discovery call is an opportunity to explore your unique health concerns and create a personalised plan to tackle inflammation head-on!

    Send me an email at [email protected] so we can set a time for discovery call to see whether I can help you. 

    Naturopathic Women's Health Coach

    Lemon to clean, detox & focus

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    Lemon Water & Lemon Oil 

    The History Lemons

    Lemons originated in the North West region of India over 2,500 years ago. Drinking lemon water is a morning ritual rooted in the ancient science of Ayurveda which used lemon water to help loosen “ama”, or toxins, and to stimulate digestion.

    The Ancient Greeks used lemons to preserve food and purify water. 

    Lemons were then later introduced into Spain, then North Africa, then later to wider Europe, and then, in 1493, brought by Christopher Columbus in seed form to the Americas.

    Probably most famously, in 1747 Scottish physician James Lind used lemons and lemon water to treat scurvy amongst sailors suffering from Vitamin C deficiency (even though Vitamin C was not the known cause at the time).

    One of the best things you can do is drink lemon juice and water, and it’s far easier than making that celery juice.

    It might just be the simplest, cheapest, and fastest morning ritual you can do for your long-term health (and waistline). Both Lemon or Lime Water both offer powerful benefits of drinking first thing in the morning.

    Lemon Water

    Is a gentle yet effective way to support and detox your liver, kidneys, and colon, and help to alkalise your body. It assists in breaking up mucus and provides energy via enzymes, vitamin C, potassium, and trace minerals.  Use fresh, ripe lemons, not prepared lemon juice. Make lemon water simply by squeezing the juice of ½ a lemon into a glass of water.

    Flush Out Toxins & Stimulate Your Liver

    While you’re sleeping your liver is collecting toxins for release the next day. Drinking lemon water in the morning helps to support the liver function and to flush out toxins whilst also giving the liver the hydration it needs to operate more efficiently. Two birds, one stone.

    Animal studies show citric acid (Vitamin C) helps to protect liver function and prevent oxidative damage helping to support your liver’s role in detoxification.

    Lemons (and limes) contain micro mineral salts which help protect your liver’s immune system.

    Drinking lemon juice and water helps to loosen and disperse the fat cells within the liver because of the special combination of vitamin C and calcium present in lemons and limes, which bind together and enter into the liver.

    For Glowing Skin & Anti-Aging

    Lemons contain the antioxidant Vitamin C, that helps reduce free radical damage for fresh looking skin and slowing down the aging process. Vitamin C, helps the body to produce collagen, essential to smoothing out fine lines on the face.

    In the, The American Journal of Clinical Nutrition research suggests that regularly consuming vitamin C leads to younger looking skin with fewer wrinkles. 

    Helps To Hydrate, Alkalise & Balance Your PH

    Adding freshly squeezed lemon juice to water, helps water to travel more deeply into your tissues and cells and carry the essential nutrients and compounds you need in order to thrive.

    According to the acid / alkaline theory of health, our modern diet contains too many acid-forming foods (sugar, dairy, meat, refined carbohydrates, chemical additives etc..) and not enough alkaline forming foods (greens, vegetables, low sugar fruits, etc..) which can result in a net ‘acid’ environment in the blood.

    When examined under a microscope, the cells of an acidic blood sample are said to be thick, sticky, and do not operate with efficiency. They don’t carry oxygen as well, they lose some of their electric charge, and appear to become less efficient at eliminating waste and taking on nutrients. This may lead to depleted immunity and increased illness or disease.

    Research is starting to show how an alkaline diet may be beneficial for relieving chronic pain, boosting bone health, and protecting against disease and how an alkaline diet could enhance cancer treatment effectiveness. 

    The solution? Eat more alkaline foods (and relax more). Turns out that lemon water, although considered acidic, actually has an alkalising effect on the body, helping to balance your body’s pH and optimise overall health.

    Drinking lemon juice in water can break down the enamel on your teeth over time. This is easy to overcome, however, by simply drinking a small amount of fresh water after your lemon water or by using a straw.

    Why use Lemon essential oil?

    Lemon essential oil contains “d-limonene”, key to lemon essential oil’s healing power, extracted from the lemon rind and the richest sources of d-limonene, this is found in all of the citrus essential oils.

    ?? Lemon ?? essential oil is a widely used and known for its cleansing attributes. Limonene and b-pinene are two main components that give this volatile oil its cleansing properties.


    Study’s show that it supports immunity.

    This is one essential oil that I use every single day. It’s a powerful detoxification oil that I add to my water throughout the day. 

    This super versatile oil also boost immunity and supports digestive function. This one oil is considered a Swiss-Army-knife oil and can boost your health in many different ways:-

    Here Are the Top Benefits for Lemon Essential Oil:

    • Supports digestive function, reverses liver and pancreas damage
    • Boosts immunity and cleanses the body
    • Improves mood, decrease anxiety, promote restful sleep
    • Contains powerful antioxidant properties for weight loss
    • Offers non-toxic green cleaning abilities
    • Acts as a food preservative

    To give you something you can use TODAY, here’s are of some the most practical recipes for lemon oil...

    CAUTIONARY NOTE: Do Not Ingest Just Any Essential Oils UNLESS they are PURE and approved for internal use.

    Apple Cider Vinegar Tea DIY Recipe - Supports Weight Loss

    Promotes healthy digestion, boosts immunity, helps detoxify your body, enhances energy

    Ingredients: 

    • 10oz Hot Water
    • 1/2 Tbl honey (preferably local)
    • 1/2 Tbl Organic Apple Cider vinegar
    • 1 drop doTerra Slim & sassy essential oil 
    • 1 drop doTerra Lemon essential oil 
    • Fresh grated ginger

    Mix all together and enjoy hot or cold. It also tastes great without the ginger if preferred.

    Helps To Boost Your Mood in your diffuser 

    Move over coffee… or have it after your lemon water! the scent alone of a lemon (we’ve all seen the rind emit a soothing lemon-scented mist when squeezed) has been shown to improve mood and reduce stress.

    Lemon essential oil has the same effects! A single drop smells like an entire sliced Lemon, and if you put from 6 to 10 drops in your diffuser, it can fill the air in your kitchen with that bright, inspiring aroma. 

    The negative emotions that lemon support the mental & emotional fields of adults and kids alike.


    Move From feeling:
    Confused to....       clarity
    Unfocused to....    focused
    Guilty to .....             happy 
    Disengaged to.  energised

    Diffuse or breathe in, apply to wrists or temples, take 1-2 drops under the tongue, in a capsule or in water.

    For Seasonal Discomfort

    By combining Lemon, Lavender, and Peppermint essential oils, you can ease the suffering from seasonla disordes and discomfort.

    doTerra LEMON essential oil naturally clears the nasal passages and rids your body of unwanted toxins. 

    doTerra LAVENDER essential oil works as a powerful, natural antihistamine to relieve itch and swelling from environmental irritants while calming and soothing your mind and body. Win-win!

    doTerra PEPPERMINT essential oil opens up airways, allowing you to breathe more freely and clearly while giving you a boost of natural energy without relying on caffeine. (Spearmint essential oil can be easily subbed in for kiddos under age 11 who may not do well with the high menthol content in Peppermint

    Here’s a quick recipe that’s age specific (for safety!) to get you started:

     THE Seasonal Discomfort Essential  Blend Recipe
    10 mL rollerball bottle

    1-5 Years Old
     (2% Dilution)

    • 2 drops Lavender
    • 1 drop Lemon
    • 1 drop Spearmint
    • Fractionated coconut oil (FCO)

    6-11 Years Old (5% Dilution)

    • 5 drops Lavender
    • 3 drops Lemon
    • 2 drops Spearmint
    • FCO

     12-17 Years Old (10% Dilution)

    • 7 drops Lavender
    • 7 drops Lemon
    • 6 drops Peppermint
    • FCO

    For adults, a 50:50 ratio of oils or stronger to carrier can be used.

    Directions: Add essential oils to rollerball bottle and top off blend with a carrier oil of choice (fractionated coconut oil is recommended). Roll the blend behind the ears and on the back of your neck; also try on the bottoms of the feet and up and down the back. 

    WHY WASH YOUR FRUIT & VEG

    We’ve all had to become far more conscious around removing pesticides, 'germs' and bacteria, including from the fruit and veg we’re consuming. 

    Another very good reason to wash your fresh food thoroughly is to remove any pesticide residue. Simply rinsing your produce with water, will remove dirt - but it’s not going to remove oil-based pesticides.

    Pesticides, if consumed play a huge role in hormone disruption, cause gut issues and weight gain (think obesogens).

    If you can eat organic is optimal, if it's not  available I recommend soaking your fresh food.


    Citrus oil's like lemon remove pesticides due to the monoterpenes, specifically d-limonene, which has the ability to dissolve petroleum oils among other things. Lemon and orange oils have particularly high concentrations of d-limonene.


    You can either make a spray or soak you veg in water. Whatever works for you!

    Food will stay fresh for longer, strawberries, raspberries, black & blueberries keep far longer in my fridge, where normally they’d waste in 2-3 days.

     Often these soft fruits go off quite quickly due to the growth of mild spores. True story!!

    FRESHEN & CLEAN YOUR KITCHEN

    Lemon is one of the most commonly used fragrances in store-bought cleaning products because it smells clean. Real lemon oil neutralises odours and removes the cause. 

    Did you know that lemon essential oil is also anti-sticky? Use Lemon oil to get tape or sticker residue off of anything,

    Lemon will also cuts grease, freshens laundry, disinfects and polishes silver.

    Lemon essential oil to clean your kitchen surfaces, sponges & your cutting boards.

    Cutting boards can hold onto a lot of unwelcome germs. Wash your cutting board in hot, soapy water.

    Put 2 drops of Lemon essential oil directly onto the surface and use a paper towel to rub it all over. You can also your Lemon Sponge Spray on your cutting board. 

    You can just put two or three drops of Lemon essential oil on your kitchen sponge and let it sit. That’s it! This is great to do overnight. Or make a sponge spray.

    Lemon Sponge Spray

    • 30 ml water
    • 18 drops Lemon essential oil 

    Shake before using, to disperse the Lemon essential oil in the water. Every time you’re finished using your kitchen sponge, give it a few sprays.

    (Lemon essential oil may lighten the colour of some wooden or bamboo cutting boards)



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    How & Why I Use Essential Oils

    By

    Why I Use Essential Oil Daily

    Essential oils are one of the hottest natural products out there right now and that’s because they’re a wonderful natural tool to have in your medicine chest, along with a high quality diet, exercise and stress management.

    We’ve been using essential oils in our home for several years, If you don’t know know how to use essential oils, don’t feel overwhelmed or intimidated by how to get started with essential oils. It’s really easy and a lot of fun!

    The potency of essential oils? 

    Did you know that one drop of peppermint oil is the equivalent of 28 glasses of peppermint tea!

    You might be inclined to think that more is better, this is definitely not the case when it comes to essential oils – start small and then add more if needed.

    There are many essential oils I use in my home all the time and so as not to overwhelm you, I’ll be sharing the oils one by one and on my blog.

    HERE ARE MY TOP 3 ESSENTIAL OILS

    Lavender – This is an oil that I use daily, especially to help with a restful sleep. You can spray it in your room or add a drop to your pillow. I also like to diffuse it in my bedroom. I’ve used it for my son when he is anxious and most nights I spray his room with lavender. 

    This was the first indication that I was going to love essential oils when I heard this story- “In 1910 French chemist and scholar René-Maurice Gattefossé discovered the virtues of the essential oil of lavender. Gattefossé badly burned his hand during an experiment in a perfumery plant and plunged his hand into the nearest tub of liquid, which just happened to be lavender essential oil. He was later amazed at how quickly his burn healed and with very little scarring. This started a fascination with essential oils and inspired him to experiment with them during the First World War on soldiers in the military hospitals.”  I was sold and ever since then I’v always had lavender in my home.

    Lavender has been used and cherished for centuries, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume.

    Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes.

    Applied topically, Lavender is frequently used to reduce the appearance of skin imperfections.

    Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep.

    Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.

    Uses

    • Soothes occasional skin irritations
    • Taken internally, Lavender reduces anxious feelings and promotes peaceful sleep. This must be be certified
    • Helps ease feelings of tension.
    • Add a few drops of Lavender to pillows, bedding, or bottoms of feet at bedtime.
    • Freshen your linen closet
    • Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts. Add to a glass of water.

    Frankincense

    This is one of my favourite essential oils to use in my moisturising facial oil it helps hydrate and rejuvenate your skin. Add a drop or 2 to your face cream for smooth skin (amazing for fine lines). Rub over your forehead and back of neck for calming, on soles of feet for relaxing.

    It’s also a maximiser – that means that when applied under any other oil it maximises their benefit. It supports healthy cellular function (it is one of the most prized oils).

    Add Frankincense to your daily facial cleanser to help revitalise and beautify your skin or apply Frankincense and Fractionated Coconut Oil to freshly-shaven skin to reduce any possible skin irritation caused by the razor on your face or your legs.

    Frankincense promotes feelings of peace and overall wellness when used aromatically,

    Description

    Renowned as one of the most prized and precious essential oils, Frankincense has extraordinary health benefits.

    In addition to its notoriety in the New Testament, the Babylonians and Assyrians would burn Frankincense in religious ceremonies and the ancient Egyptians used Frankincense resin for everything from perfume to salves for soothing skin.

    This centuries-old knowledge contributes to the modern uses of Frankincense today. It’s soothing and beautifying properties are used to rejuvenate skin and help reduce the appearance of imperfections when applied topically.

    As the king of oils, Frankincense is known to support healthy cellular function when used internally*.

    When inhaled or diffused, Frankincense promotes feelings of peace, relaxation, satisfaction, and overall wellness.

    Uses
    • Apply topically to help reduce the appearance of skin imperfections.
    • Can be applied to the bottoms of feet to promote feelings of relaxation and to balance mood.
    • Take one to two drops in a veggie capsule to support healthy cellular function.*
    • Ingest to support healthy cellular function*
    • Aroma promotes feelings of relaxation
    • Helps reduce the appearance of skin imperfections when applied topically
    • Supports healthy immune, nervous, and digestive function when taken internally*

    Lemon Oil 

    For ease of use this oil is fantastic, I add a drop of the fresh, zingy lemon oil to my bottle of water. So easy. A drop in my water first thing in the morning to kick start my digestion and support my liver and to detox.

    I also add this to my home cleaning  products – has a fabulous fresh smell. No wonder most of the store bought products have lemon fragrance (artificial at best)

    Lemon is great for sticky spots and residue and giving your stainless steel a sparkle after rubbing a drop of lemon on it.

    Description

    Lemon has multiple benefits and uses. It’s a powerful cleaning agent that purifies the air and surfaces.

    When added to water, Lemon provides a refreshing and healthy boost throughout the day. Lemon is frequently added to food to enhance the flavor of desserts and main dishes. Taken internally, Lemon provides cleansing and digestive benefits and supports healthy respiratory function.

    When diffused, Lemon is very uplifting and energizing and has been shown to help improve mood.

    Uses
    • Add Lemon oil to a spray bottle of water to clean tables, countertops, and other surfaces. Lemon oil also makes a great furniture polish; simply add a few drops to olive oil to clean, protect, and shine wood finishes.
    • Use a cloth soaked in Lemon oil to preserve and protect your leather furniture and other leather surfaces or garments.
    • Lemon oil is a great remedy for the early stages of tarnish on silver and other metals.
    • Diffuse to create an uplifting environment.
    Primary Benefits
    • Cleanses and purifies the air and surfaces
    • Naturally cleanses the body and aids in digestion*
    • Supports healthy respiratory function*
    • Promotes a positive mood

    HOW TO MAKE ESSENTIAL OILS PART OF YOUR DAY

    Below are a few ways in which you can start using essential oils, and you’ll be surprised in how many areas of your life you are able to use youressential oils:

    1. Apply to the skin
    2. Simply inhale
    3. Steam inhalation
    4. Use an essential oil diffuser
    5. Use in a bath
    6. Aromatherapy massage
    7. Internal use (this is totally dependant on the quality of oil and is oil specific)

    As Western holistic care and naturopathic remedies continue to provide alternative solutions for people desiring to take charge of their own health care, it is important to have a firm understanding of essential oils.These oils are a popular alternative for those desiring more natural remedies to energy, immunity, mood, aches/pains, breathing issues, hormone balancing, beauty, anxiety, sleep, allergies.

    Essential oils can be an amazing health care solutions for many people, it is important to know what you’re doing before you start using them.

    So, are you ready to harness the power of the world’s most proven therapeutic compounds? Are you ready to learn which oils to use in your essential oil diffuser or in other ways?

    Explore the many essential oils benefits and uses, and open your mind to a whole new way of preventing and reversing health conditions that you’ve been battling for years. 

    *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease