Winter Wellness - What's your routine?

Is that an odd question? Do you think about wellness and health as a routine? Or as something that just kinda happens depending on what's going around at any given time of the year? I'm going to plant a seed that a routine is going to help you and your family get healthy and stay healthy, especially during the winter!

I love the holidays. It is such a fun time of year, especially if you've got kids or grandkids. They just light up during this time, don't they? They kind of overload sometimes too though, and if we're honest, so do we. Between Halloween, Thanksgiving and Christmas or Hannukah, there is a lot going on! A lot of parties, a lot of treats, a lot of stress, sometimes even loneliness. Lots of things that all together can take a huge toll on our health.  

The beautiful thing is that we can do something about it. Even one small step in the right direction can set off a chain reaction. But we do have to be intentional about it. Health and happiness don't just fall into our laps. We need to take some action. Getting into a routine makes it that much easier. So, here are 6 top tips for Winter Wellness, plus our routine to help get you started. Let's make sure you're feeling good, enjoying the holidays (and your family), leaving stress aside and finishing up 2017 healthy and happy!
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1. Nutrition and WATER!

Kinda goes without saying, but totally needs to be mentioned because this time of year there is a LOT of food around. Most of it is delicious, but not necessarily the best for our bodies. Ideally we really would eat a rainbow every day, which really means we should be eating mostly plants. That's harder during the holidays! There is a ton of sugar around, which wreaks havoc on our bodies and our emotions. I'm not saying not to have any of it. That may be darn near impossible. But I invite you to consider your routine and what you might tweak. Can you add some fermented foods? Can you make one veggie-based soup each week? Can you plan for snacks that complete your rainbow? I LOVE soups, and this recipe from Oh She Glows is a staple at our house. It's yummy and good for you. Try it. You'll thank me. 

And of course, H2O. Most of us probably spend a lot of our lives somewhat dehydrated. I know I did. When I was teaching first grade I didn't drink hardly anything during the day because I felt like I could never leave my classroom. That habit stuck with me and it's taken me a while to get into good water habits. I find that putting a drop of Wild Orange or Tangerine in my water bottle helps me drink more. A tiny bit of flavor makes a world of difference. So, how much do you need? Well, that varies a bit depending on where you live and what you do during the day. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

• About 15.5 cups (3.7 liters) of fluids for men
• About 11.5 cups (2.7 liters) of fluids a day for women

​So, take your swell bottle and fill up 3-4 times a day. Everything will feel better and move easier. Add a drop of a citrus essential oil for bit of flavor and a small daily dose of detox. Your kidneys will thank you!

2. Supplements

We all try to eat well, right? Sometimes it's easier than others, and holidays are especially difficult. Even if we're pretty conscientious of how much we eat, the vast majority of us are still missing a boat load of what our body needs to really function at its best. We tend to be heavy on the meat and cheese, light on the veggies. I know, I get it. I'm from Wisconsin. Do you know what a 7-course meal is in Wisconsin?  A 6-pack and a brat. No lie. I grew up on cheese and sausage. It's at every holiday party I've ever been to, and it's kind of ingrained into my psyche. The thing is...

What you feed your body matters. 

The problem is that it doesn't seem to matter immediately. It might pop up 10-20 years from now and instant gratification is, well...instant. 

We tend to choose fresh veg and fruits normally, but we're not perfect. So we use supplements. We take a daily multi-vitamin, omegas, and an Alpha CRS+ that is all about the antioxidants. (Antioxidants help your body handle oxidative stress, as well as keep the heart, the cardiovascular system, the brain, and the nervous system). We take probiotics. Our girls get a muli-vitamin and a probiotic. (As much as I like fermented food, not everyone in my family does). We love doTERRA's Life Long Vitality pack and kids supplements for a few reasons: 

1. They're bio-available. That's means we're not peeing out. Our bodies can make full use of what we're taking. 
2. They're balanced. We're getting what we need and no more than our bodies can process. 
3. They provide brain, body, and cellular support. We're getting EVERYTHING we need.​ 

If you don't eat much fermented food, and most of us don't, you want to be taking a probiotic. 80% of our immune system is located in our gut and the vast majority of it is made up of bacteria. Sounds strange, but we are more bacteria than we are cells! Taking a probiotic will help your gut stay healthy, helping you stay healthy. We use PB Assist, our girls use PB Assist Jr, and sometimes even us adults switch it up and use the PB Assist Jr because it has different probiotic strains than the "adult" version. 

Do you live in a place that really seasonal like the Midwest or Northeast? You might want to consider adding Vitamin D3 + K2. Normally we get D3 from the sun, but during the winter months you're most likely not getting enough because the sun stays hidden so much. K2 helps make the D3 more bioavailable, meaning you're body can access it and get the benefit of it. This is also a good addition for auto-immune sufferers. 

Really need to kick illness to curb? Leave the Emergen-C (and artificial sweetners) at the store and go for something more like Lypo-Spheric Vitamin C sachets. Most forms of oral Vitamin C (powders, capsules, tablets, liquids and even the Vitamin C from your food) are not properly processed and absorbed by your body. That means a lot of the Vitamin C doesn't make it into your bloodstream, let alone into your cells where it's needed. When you take 1,000mg or more of a normal oral Vitamin C supplement, over half of it is digested and leaves your body when you pee. Warning, these aren't tasty. They are great to add to a smoothie or take as a shot with a drop of Wild Orange or Tangerine!

Last, but not least, On Guard+ Softgels. When you are starting to feel run down and something is coming on, these are a lifesaver. The addition of Melissa and Black Pepper to the On Guard blend is a powerhouse for your immune system. 
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image courtesy of deliciousliving.com

3. Essential Oils

We use oils for a LOT of things in our house, and we have a pretty good routine down that helps keep us healthy throughout the year. Essential oils are an easy way to be proactive about your health using natural tools. Can't beat that! Here's what we use on the regular: 

• On Guard: this is a blend of oils that supports the immune system. We make a roller bottle for daily use for the whole family. We dilute it so it's safe to use on everyone. It's part of the morning getting ready routine, and we put it on bottoms of the feet or pulse points before heading out the door. We diffuse it too, usually after our girls get home from school, and we've got On Guard foaming hand wash in every soap dispenser. 
• Arborvitae: this oil is a great one to add to your routine in the winter. Add a drop to your diffuser or your On Guard roller for extra support. 
• Breathe + Oregano: when you are so stuffed up you can't breathe and it hurts from the pressure, these two are amazing. I like to put a drop in a mug of hot water and make my own steam tent. It's a bit intense for the girls, so I use Breathe on it's own in the diffuser, on their chests, or over the bridge of their nose to get things moving​
• Frankincense: if you had no other oil, this would be the one to have. It's fantastic to blend with Breathe, especially for deep coughs and chest congestion. It will help you out with intense head pain. It awesome for your skin, too
• Zendocrine: this is an oil I tend to use when I've had a bit too much, too much sugar, too many cocktails, you get my meaning. I like to put a few drops in an epsom salt foot bath, add a drop to a bottle of water, or rub it over my kidneys. It helps our elimination organs do their job super efficiently!

image courtesy of veggeisdontbite.com

4. Exercise

Yes, you have to move your body. No, that doesn't mean you have to go to a gym or take a class for an hour or more. It also doesn't mean that if you miss a day you should give up. Life is busy, for everyone. We prioritize the busy and sometimes that means we don't do the things we know we should. Got 15-20 minutes? Hope on youtube and search for a high-intensity (HIIT) workout video. This one is 10 minutes and will get your heart pumping! Got 7 minutes? Try the 7-minute workout app and do it 3-4 times scattered throughout your day. The point is, making time to move and use your body helps keep it functioning well. 

Another great option is Yoga. Yep, I'm a yoga teacher so I might be a bit biased. Or maybe I'm not and it's just really a good idea. Many people start a yoga class for the physical aspects of it. Most people keep coming because of the mental and emotional benefits they start to experience. In Colorado? Come join me for a class at Mind Body Life Transformation Center! Not in my neck of the woods? Check yogaglo for a free trial. It's got tons of videos you can do in the comfort of your own living room. 
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image courtesy of theherald.com.au/

5. Sleep

What is this sleep thing you speak of? If that thought passed through your mind, you obviously could use a bit more! And for better or for worse, you're not alone. So many of the concerns people suffer from have something to do with poor sleep: stress, anxiousness, depression, lack of focus, to name a few. Some things you can do to make it a bit easier to get quality sleep are: 

• Limit your carbs and sugar before bed
• Get your mind ready for sleep by turning off electronics at least 30 minutes before turning in
• Up your magnesium! It allows muscles to relax and provides a calming effect, which means deeper relaxation. Try an epsom salt bath with calming essential oils like Serenity, Balance, Lavender, Frankincense or Cedarwood. You can also find Magnesium supplements and oils or lotions infused with magnesium
• Diffuse essential oils 30 minutes before going to bed. We love Serenity + Vetiver!
• ​Get into a regular schedule for sleep 

Does this feel overwhelming? 

Pick one of the five tips to start. Then pick one thing you can start to incorporate into a daily routine. What would give you the biggest return at the moment? What would feel the best? That's the place to begin. One step today starts to move the needle little by little and makes the next step that much easier!

Want to know more about the essential oils and supplements we're using? Let's connect! Request a sample, schedule an appointment, or join me for a Facebook Live oils chat Thursday, December 7th at 8 pm MTN. You can request to join HERE.