What is Stress Doing to Us?

Show of hands for all of you who feel stressed out more days than not? 🙋🙋🙋

I've found as a personal trainer, mom, wife, sister, friend, daughter, there are a lot of people in my life -- dare I say almost ALL the people in my life -- who are incredibly stressed, giving giving giving until they are depleted and then giving more.

Does it seem to you that society has almost made it the "it thing" to do to be stressed and busy and running around like chickens with our heads cut off?

I mean - I used to ask people how they were doing and I'd hear "fine" or "good." Now I hear "busy" or "so stressed." And I'm the worst one. I've stressed my body out so badly that I actually now have serious health issues. 😳😳😳 Not cool.

Don't be like me. Don't wait until stress causes your cortisol levels to chronically go sky high and creates physiological changes in your body. Did you know that chronic, high cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems?

It's time to do something about it. I just got this new supplement Cortistop to try out for myself.

What is Cortistop? It's this super cool, unique to YL supplement that will help you control that beast called cortisol.

You need this if you want:

✔️ Adrenal support
✔️ help with feelings of fatigue
✔️ healthy weight support
✔️ cardiovascular system support
✔️ support with other side effects of high cortisol
✔️ support for healthy hormones

Even though we can't make stress disappear, at least we can counteract the effects of it and help restore balance in our lives.

Want to get your hands on some? Click here to learn more and grab it!

Essential Oils and FREE Diffuser Necklace for Christmas

If you're like me, you definitely don't have your Christmas shopping done, you are desperately trying to get any discount, coupon and offer out there, but you also don't ever compromise on quality when it comes to health and wellness.

It's with you in mind that I am offering this gift when you grab your Young Living starter kit of awesomeness and give yourself and your family a gift you will NEVER regret.

I always recommend getting started with the premium starter kit for $160 because it is the best deal and comes with 11 bottles of oil and a diffuser. The diffuser retails at almost $100 - so it's a fabulous deal! BONUS - this month, you also get the Christmas Spirit blend for FREE with the kit!

Not a day has gone by since I got my kit years ago that I haven't been over-the-moon thankful for my oils. Just a few of my favorites from the kit:

• Thieves - we use Thieves daily for boosting our immune system and I love that I can use it topically OR in my diffuser. The diffuser is really helpful to have because I can fight airborne germies that way too! Love it! 
• Lavender - we use Lavender for calming, supporting skin, in our owie roller, and in our Sweet Dreams bedtime spray - it's my most reached for oil! 
• Peppermint -  we love this one for when your head starts pounding, your tummy starts feeling funky, and as a great energy boost in the diffuser. 

I use my oils from the starter kit each and every day, and you can see more in this graphic from my December newsletter below.

When you buy your kit before December 31st, I will also send you a diffuser necklace for you to enjoy with your oils.

Whether you are brand new to oils or have been learning little bits at a time, I am here to help you learn (because you know I can't turn the teacher-in-me off) and walk with you on your journey toward health and wellness. Here we go!

 You can order here. 

Hurry - my offer ends Dec. 31st!

Check out these other posts to get more ideas on how you will be using your oils:

•  Orange Essential oil recipes
• 4 Essential Oil Must-Haves for your home 
• The Swiss Army Knife of Essential Oils
• Essential Oil Q + A: How and Why to Use Them

4 Essential Oil Must-Haves For Your Home

Let's talk more about essential oils today. If you missed Part 1 - How To Use Essential Oils, make sure to check it out first. Before I tell you about some of my favorite oils and their uses, let me just say that it is important to make sure you are using high quality, therapeutic-grade oils that are in a dark glass container to keep the light from affecting them. Also, as I said in Part 1, use caution when applying oils.

Alrighty, with that said, here are some of my favorites:

Lavender - Lavender is so versatile and so very gentle that it can be used by almost anyone. It is especially great for supporting healing skin irritations or cuts. I really love the smell too. It has a sweet and calming scent, and I love it to put a little on my neck as a natural fragrance. Here are some more uses:

• rub a drop on your palms, bottoms of feet, or smooth on your pillow to support sleep

• add a few drops to a dryer ball to make clean clothes smell amazing

• rub on dry or chapped skin

• use 2-4 drops as deodorant

• put a few drops on a wet cloth and throw it into the dryer to scent clothes, deodorize and freshen the laundry

• apply 2-3 drops to a rash to support healthy skin 

• diffuse in a room or put a drop on a diffuser necklace to support calmness in stressful situations

Lemon - Lemon is so fresh and energizing. I love even just opening my bottle and taking a deep breath of it for a pick me up! The one thing you do have to be careful about with lemon is that you don't want to put it on any skin that will be exposed to direct sunlight within 72 hours. Here are my fave uses:

• Add 1 drop to your glass of water to give it a nice zing

• Rub a drop on a cutting board to cleanse bacteria

• Add 2-3 drops to water and spray counters to disinfect

• Diffuse it to give you a great mood boost

• add to a drop of honey to soothe a cough or sore throat

• apply directly to cold sores for relief

• remove gum, label stickers, and greasy messes from fabric

Peppermint - Peppermint is well known for soothing digestive problems. It has also been studied for it's ability to improve concentration and trigger your sense of fullness after meals. We like the sound of that, right? Here are more uses:

• Rub a drop on temples, forehead or back of neck for headache relief (this is my favorite remedy for headaches)

• Place a drop on the tongue and inhale into the nose and sinuses to relieve congestion from a cold

• Place a couple drops in a cup of hot water and enjoy in place of coffee

• Mix in footbath to relieve sore feet  

• Rub on your stomach or feet to calm upset stomach

• Diffuse during a meal to help you feel full

• Add to shampoo or conditioner for a stimulating hair and scalp massage

Tea Tree - This is another favorite of mine, which we use a lot in my household. Tea Tree is another good one for skin conditions. Here's more:

• put a couple drops in your shampoo to help with dandruff

• put a little on a cut, burn, or insect bites to support healthy skin

• add 2 drops to a bit of carrier oil and spread on eczema

• dab a drop on skin blemishes to support healthy skin 

• combine a few drops with a carrier oil and use to support healthy skin for athlete's foot and eczema

• use combined with salt to scrub your bath or bathroom tiles

These are just four of my favorite essential oils. There are many more out there, and they are a great way to clean, disinfect, and help heal our body naturally, while being safe for our families and the environment! I would love to hear how you use essential oils and which are your favorite. Share, share, share!!

Also, check out:

Essential Oil Q+A: How and Why to Use Them

What is Aromatherapy

The Swiss Army Knife of Essential Oils

Let me know if I can answer more of your questions or guide you in your essential oil journey. I am here to help! If you would like to be added to a free, educational resource full of people sharing how they use oils, ask to join the Apothecary Society. It is one of my favorite places to go to get ideas about how others are using their oils and what they love about them. Everyone is so positive and helpful. I just love it! (And no, nobody will be trying to sell you anything!) You can tell them that I (Cara Nitz) sent you over.

5 Healthy Must-Do's for Pregnancy

If there is ever a time to take care of yourself in life, it is most certainly before, during and after pregnancy. Now that I am pregnant with my fourth baby, I am getting a little more experience on what really feels good and nourishing for my body and my baby during these times. I hope that these tips help you along in some of the most important times in your life!

1. My first and probably most important tip is to get your vitamins and minerals. I love focusing on what I am putting into my body and then supplementing some extras: Super B, OmegaGize, Life 9 probiotics, and Multigreens. They cover some serious bases for nutrition and in this time when my body is needing more nutrition than ever before, I know I can trust these supplements to make a difference for my baby and I.

2. Secondly, let me tell you something you may or may not want to hear. Exercise!!! I am not saying that you have to go hog wild and run a half marathon or start doing Crossfit. But I am saying that exercising on a regular basis - think 5 days a week or so for about an hour a day - will help you feel more energized, confident, stronger and more healthy. The benefits are nearly endless, but let me share a few.

Think about it this way. Let's say you were training for a marathon. You certainly wouldn't wait until race day to actually run your first steps of training. You would be training and running for months beforehand. The same thing applies to pregnancy. You have a huge athletic event coming up called labor and delivery. You don't want to go into it cold turkey. You want to strengthen and tone your body in preparation for this big event. Not only will it help labor go easier (if that's possible), but you will feel so much better during your pregnancy and you will recover much faster after you give birth. Yes, you will. Trust me. And when you have to resume all your responsibilities and all your parenting yourself just days after you give birth, you will NEED to recover as soon as possible.

This is two of my sisters and I running the Diva Dash 5K when I was about 12 weeks pregnant

I get questions all the time about what exercises you can and can't do during pregnancy. Listen to your body. Most likely, you will be able to do the same types of exercises you did before you were pregnant. I have always worked out through the very last days of my pregnancies, and it has been awesome! Not only has it helped me relieve stress, keep my body strong for birth, and given me energy for all the tired days, but it has also helped me lose baby weight fast and keep my core toned and able to bounce back fast. Just do it. :-) Feel free to check out all my Tabata workouts I have shared - they are only 20 minutes for a full body workout! Also, make sure to check out my total body prenatal workout!

3. Drink tea - especially Nettle and Raspberry Leaf tea. Nettle leaf tea is a fabulous source of vitamins and minerals, including iron, vitamins A, C and K, and potassium. Raspberry leaf is helpful for toning the uterine muscles, which may help make contractions more efficient. It is also high in many nutrients, including vitamins C, E, A and B complex, phosphorus, magnesium, potassium, iron, and calcium.  I personally drink at least one cup every day. It gives me energy, relieves some of my nausea, and keeps me focused on putting healthy foods and drinks in my body.

I like to make a bit glass jar full of this tea, so I have a few days worth ready whenever I want some. I buy both teas in bulk from my local co-op, and use a couple tablespoon fulls of each in each batch I make. You can also add a little raw honey, if you want it sweetened.

4. "What you put into your body is what you get out." Have you heard that before? I'm sure you have. The thing is - it is true. When you add a baby into your body, this becomes even more of a truth. My next tip is about eating pure, organic, healthy food.

 

I cannot even begin to tell you how much of a difference this will have on you, your body and your baby. If you want more heartburn, constipation, weight gain, headaches, stomach upset, and swelling, then ignore me. However, if you want to feel your best, gain an appropriate amount of weight, deliver a happy and healthy baby, then please fuel your body and your baby's growth with good, wholesome food. Remember, packaged processed stuff isn't really food. If you are eating something that you could still eat after letting it sit in your cupboard a year, then that probably isn't a good choice. What I am talking about is the good stuff - fresh veggies, fruit, organic and grass fed meats, fish full of Omega-3's like Alaskan salmon, anchovies, sardines, safe herbs, coconut oil and other healthy fats, and lots of water. For more great information on what to eat, check out "Think You Know About Nutrition, Think Again!"

Don't forget about your baby. You are making a full person in there. Not getting enough calcium? Well, then baby is going to take it out of your bones. Not getting enough Omegas? Well, your baby's brain, eyes, skin and much more might suffer from that deficiency. If for no other reason, eat well for your baby. The choices you make right now are going to affect your child for the rest. of. their. life!

Often times, people don't know how good it feels to truly feel healthy. Try it and let me know what a difference it makes in you!

5. Give your mind a rest! Holy cow, do our minds work overtime or what? Does the word stress mean anything to you? The havoc that stress and a lack of rest takes on your body is huge! I never realized this until I started suffering from stress-related issues - neck aches, headaches, stomach pains...It is just no fun.

Here are a few ways you can curb that stress and give your mind a rest:

• Take a nap! I try to get a nap almost every day. It is so refreshing to give my body time to rejuvenate, heal, and rest. Even a 15-20 minute nap makes a difference!
• Sit in the peace and quiet for a few minutes and breathe deeply. Don't underestimate the power of a deep breath. It does wonders! Check out Proper Deep Breathing for great tips!
• Try some yoga. I love prenatal yoga. It is so relaxing, while at the same time energizing your tired body. I enjoy still teaching yoga while I'm pregnant, as well as doing it at home. Check out What Yoga Can Do For You.
• Read a daily devotion, take time to count your blessings and talk to friends and relatives. One of my favorite devotion books ever is Unglued by Lysa TerKeurst. It really keeps me focused on what's important when it is so easy to lose my cool. 

What do you like to do to pamper and take care of yourself while you are pregnant? Please share your tips and thoughts with us! I would love to learn from you as well.

Kinesiology Taping How To

*Cathy was offered this book to review without any obligations; her opinions are her own.

A year or so ago, we ended up at Physical Therapy for my sporty teen (just a little shoulder injury).  We learned a lot in that process, one thing being taping.  I had forgotten all about it until now.  I just received Kinesiology Taping, The Essential Step-by-Step Guide by John Langendoen and Karin Sertel.  

Are you looking for ways to deal with bruising, cramps, headaches, sore muscles, poor posture, swelling, and strains and sprains without taking a pill?  If so, taping might be your new go-to remedy in your medicine cabinet or sports bag. 

What is taping and how does it work? Taping is the use of elastic adhesive tape to relieve pain.  Applied in a specific manner, to a specific spot on the body, taping has a variety of benefits. This book shows you over 160 remedies to relieve pain by taping. When you are hurting or injured, chances are, your mobility is limited. Getting back to moving normally, and feeling normal is a primary goal. Taping works with physical therapy to improve outcome and progress. The best part is what it works without: taking a pill to relieve pain.  

I found this book to be thorough, informative, and easy to follow.  The explanations of  the history of taping, where to get tape, what type of tape to use, and how to apply tape were all explained. There was also a great section on when not to tape. Take a look at this sample from the book:

In a home full of active teens, I love the idea of helping with soreness and injury before using a shot or pill.   Kinesiology Taping is my new go-to guide for pain management through good, safe, and healthy practice. 

Complete Migraine Health, Diet Guide, and Cookbook

Migraines - Ughh! Just the thought of them makes me uncomfortable. Unfortunately, I have plenty of experience with migraines, and I have suffered my fair share because of them.

The last time I had a migraine, I found myself frantically scouring the internet and my own library of natural healing books to try and find some quick remedies. I did find a couple of ideas that helped a bit, but it would have been so much better to just prevent it in the first place.

I have recently added a new book to my library, The Complete Migraine Health, Diet Guide, and Cookbook. This is the most comprehensive book about migraine health that I have ever read. And there is so much more to this book than just migraines!

Whether you are suffering from migraines, tension, or cluster headaches, I highly recommend this book. The authors bring a different approach to discovering why you are getting headaches, how to guide you through them and how to help you hopefully prevent them.

I was glad to see that this is not just one long book that reads like a doctor's lecture on migraines. No, it is very easy to read, with helpful facts, charts and tips to help you manage headache pain. I especially loved the chapters on Complementary and Alternative Medicine, Nutritional and Botanical Supplements, and Dietary Therapy. I use many of the things they mention to help me with my migraines, but I also learned a lot about the research that has shown that headaches are associated with high levels of histamines in the body, and this can be easily managed through diet and nutrition.

With that being said, they have included over 150 recipes that will help you develop a 4-week menu plan and low-histamine cooking tips to manage headaches and get you feeling your best!

Find The Complete Migraine Health, Diet Guide, and Cookbook on Amazon or other online retailers.

Cara received product to review. No other compensation was given. All opinions expressed are 100% her own.

B Happy!

In the land of nutritional supplementation, there are many nutrients to choose from and tons of reasons why you need and could benefit from them. Unfortunately, it can be confusing to decide what you should be taking, how much and what brand.

Lucky for you, it is fun for me to sort through all of that and bring you the best information I know and trust. I sort all that hype and gobbly gook and help my clients figure out what might be a fit for them. I really want everyone to actually know why this stuff is going into their body.

Today I am going to help you sort out one of my favorite nutrients, Vitamin B Complex and why it's literally known as the happy vitamin.
So, first let me answer the question, "Why is it called B complex?"

That is because all B vitamins must be taken together in a complex form. This includes Thiamin, Riboflavin, B6, B12, Niacin, Folic Acid, Biotin, and Pantothenic Acid. (all brands that sell B complex are not created equal, as a matter of fact most regularly skimp on folic acid and the biotin, which is why I recommend Shaklee's B Complex)

Here are some more things you need to know about B vitamins:

-B Vitamins are water soluble. (this means you burn through them, because they are not stored in the body) The more processed "snacky" food you eat, the more B vitamins you need.

-B Vitamins are depleted by these foods : coffee, alcohol, refined sugar and white flour. They are destroyed by sleeping pills, sulfa drugs, estrogen: birth control and hormone replacement therapy.

-B Vitamins convert food to energy.(This is a great thing for your metabolism!)

-Infection and stress increase the need for B's.

-B Vitamins are necessary for normal function by the nervous system.

-B Vitamins assist with the manufacturing of healthy blood cells.

-B Vitamins redistribute fat and convert fat to energy.(Hurray!)

-B Vitamins can reduce the risk of heart disease.

-B Vitamins help prevent birth defects, cervical dysplacia, and colon cancer.

-B Vitamins promote healthy hair and skin.

-B Vitamins support normal growth in children.
(The above information is sourced from nutritionist Barbara Lagoni)

So, do you need B complex? How much B complex do you need?

Looking at the Standard American Diet, I think all of us need B complex. Check the list below to see if you have any of these symptoms. These are just a few of the things that B complex can help with:
•mood changes
•irritability
•nervousness
•fatigue
•depression
•headaches
•dizziness
•trembling
•loss of appetite
•insomnia
•and sugar cravings

Use the color of your urine as your gauge. If you take a B complex in the morning and your urine is pale by lunch time you are burning through your B. This means you need to take more, and take it thoughout the day.

Taking B Vitamins can definitely contribute to a shift in attitude! I know they have made a difference for me. In fact, I don't know if I have gone a day without my B Complex for the past six years. B Happy!

What a Headache - Part 4 - Hypoglycemic

Last week, we talked about Migraine headaches. I am glad to hear that many of those ideas have helped some of you. And thank you for sharing your tips on headaches too!

We have already talked about some of the most popular headaches, such as: Stress headaches and Sinus headaches, but today we are going to talk about a less known type - Hypoglycemic headaches.

HYPOGLYCEMIC HEADACHES


SYMPTOMS

1.Dull, constant headache

2.Mild nausea

3.Shaky

4.Irritable

5.May not remember what happened in last few minutes

CAUSE

There is a drop in blood sugar levels, which causes serotonin level to drop.

WHAT HAS HELPED OTHERS

1.Diet: eating regularly; carrying a high-fiber snack (such as air-popped popcorn, veggies, or one of my fav snack bars - Fiber Advantage Cinnamon Apple) with you.

2.Try to avoid caffeine, sugar and alcohol

3. Nutritional helps: protein and fiber help to keep blood sugar levels under control (eating fiber rich snacks mentioned above, mixing fiber into protein drink); B-complex, sustained release vitamin C, licorice root to support adrenals, which regulate blood sugar (avoid this if there is a tendency toward high blood pressure or diarrhea)

3. Regular exercise - yes, this really does help!

If you are suffering from Hypoglycemic headaches, I hope this helps you! If you have any questions, please never hesitate to ask me. I am here to help!

Cara

What a Headache! Part 1

I have been thinking about doing a series on headaches for awhile. Most people get headaches quite frequently, and when they get bad enough, it can seriously affect your life in a negative way. I used to get weekly migraine headaches, stress headache and probably every other type of headache known. I was exercising, eating what I thought was healthy food, and living a pretty healthy life. Then, I changed my life by adding in Shaklee supplements and switching the products I use daily from conventional to organic. These two steps changed my life in a drastic way. I went from sick, tired, and stressed to happy, healthy and back to my energetic self!

It makes me so sad when I hear of others who are suffering in the same ways I was. I want to help, which is why I created this blog in the first place. For the next couple weeks, I will be tackling headaches and telling you what I know about them, what helped me and what you might want to try. I truly hope it helps you. As always, please let me know if there is anything I can do to answer questions or help you more. As those of you who have emailed me in the past know, I am availabe and really do want to help!

Today we will tackle...
STRESS HEADACHES


SYMPTOMS

1. Muscles in back of neck in knots

2. Ache begins in back of neck and moves upward over skull to forehead

3. Usually does not throb or pulsate

CAUSE

Muscular tension in neck and shoulders due to stressful situation OR physical position of neck. Tensed muscles in the neck/shoulder area constrict blood flow & reduce oxygenation of tissues in that area.

WHAT HAS HELPED ME AND OTHERS
1. Moist heat on neck area; I like to warm up a nice wet washcloth or rice pillow
2. Gentle neck rolls to stretch muscles; massage tissues
3. Ginger root compress (1 T grated, raw ginger root in cup of hot water; strain and use liquid on cloth on back of neck)
4. Nutritional helps: Vita Lea & protein provide a balance of nutrients to feed muscles; Calcium Magnesium to relax muscles; Vitamin E to maintain good circulation; B complex to support adrenal glands through stress

Stay well, and I hope you are headache-free soon!

Cara