7 Natural Treatments for Brain Fog & My Top 7 Essential Oils for Improving Clarity, Focus & Energy

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Seriously, has this ever happened you? 

You walk into a room then have no idea what you came in for?  

Yep, that’s brain fog. 

Brain fog can be characterized by a lack of concentration, an inability to make decisions, frequent headaches, and even nausea, to name a few. 

Is this something you struggle with regularly? 

If so in today’s blog we’re looking at natural solutions for banishing brain fog now. 

You’ll discover:

  • the role of environmental toxins

  • why you shouldn’t be fooled into thinking it’s to do with your age (this does not have to be a side-effect of aging)  

  • nutrients your brain needs

  • 7 essential oils for clarity, focus & energy

  • daily practices to improve cognitive function 

Possible causes  

A few common causes of brain fog could range from a nutrient deficiency, lack of proper sleep, ingesting an abundance of sugar, a thyroid condition, or even depression. Inactivity and chronic stress can also unleash brain fog, so there are a lot of factors at play when nailing down what's causing your brain fog.

Luckily, you don't have to keep your head in the clouds for too long. Here's what you can do about it.

Reduce your toxic load 

While brain fog can be caused by a drop in estrogen as a woman enters her 40s or 50s, it can often be caused by (and exacerbated by) environmental toxins stored at the cellular level waiting for discharge.

Things like preservatives, pesticides, hormones in food, etc. can cause brain fog to become a daily problem for many women.

And the combination of age, stress, and toxins can lead a woman to believe she might be facing early cognitive decline when nothing could be further from the truth.

By ridding your body of excess toxins and lowering stress, you remove two-thirds of the brain fog equation and get to finally see what you’re capable of -- no matter your age.

Reduce sedentary behaviour

Through no fault of our own, many of our jobs require us to log long hours behind a desk. Increased activity levels are known for boosting your mental acuity, so even if your schedule truly is packed, there are still things you can do to get moving. 

Take a 10-minute walk around the office a few times a day to stretch your legs and get your blood moving, or spend your lunch break getting some activity in. You can even invest in a DeskCycle, and you can even get a workout in at your desk. It's a small under the desk bicycle that allows you to "ride" a bike while seated at your desk.

Sleep on it

I don't need me to tell you your body needs enough sleep to function properly. Rest is one of the most crucial aspects of your overall health, so get that sleep you need by going to bed a little earlier every night until you're getting more Zzz's. 

If you have trouble sleeping soundly, investigate some natural ways to get a proper nights sleep, and see what works best for you.

Meditation

It can be hard to shut off the noise in your head, which is why many people feel like giving up when they first try meditation. Instead, download some healing frequencies that help you tune into your mind. 

There are also some fantastic apps you can download on your phone, such as Headspace and Calm, which can help you become a meditation pro.

Essential oils for instant clarity, focus, and energy

When your focus dips and you really need a mental boost, reaching for certain essential oils can be a game changer. 

They’re easy to use. Just add a drop or two of your chosen essential oil to a tissue or cotton wool pad & smell, or diffuse these around your home or workspace.

Adding a drop under the tongue twice daily is also a great way to support cognitive function as the oils get straight into your blood stream and carried through the blood-brain barrier.  

(Note - most brands of essential oils are not suitable for internal usage. Only do this with CPTG essential oils - which means they’ve been independently tested and verified as pure. Find out more about that here.)

  1. ROSEMARY essential oil is super effective at boosting your memory … by up to 75%, according to some studies. It’s also been shown to improve cognitive performance. If you’ve been a bit absent minded lately or you just feel that your mind needs a helping hand to function at its best, this is a great essential oil for you!

  2. PEPPERMINT essential oil - is a great for improving your focus. It stimulates the mind, which has big benefits for concentration, memory and mental clarity. It’s also perfect for a natural, caffeine free energy boost. 

  3. BASIL essential oil - perfect boosting mental clarity. It’s great for improving focus and recall. It’s also a stress buster and we all know how easily chronic stress can affect cognition. 

  4. FRANKINCENSE essential oil can help improve your focus and is also super helpful for regulating your mood. 

  5. GRAPEFRUIT essential oil is hugely stimulating and is ideal for a natural energy boost. 

  6. LEMON essential oil. Need to sharpen your focus? Lemon will help increase your attention levels. In a Japanese study, inhaling lemon essential oil increased work accuracy by as much as 50%. Lemon and wild orange are also give you a quick and easy energy boost. 

Eat high quality nutrients

Make sure you are getting enough of the food your brain needs to work optimally. Especially high quality omega-3 fatty acids will are essential for brain function.  You all need a high intake of antioxidants, and whole foods loaded with vitamins and minerals. You can get plenty of recipes to get started with here. 

Intermittent fasting

It's well-known for helping you lose stubborn weight, but intermittent fasting can also improve your neurological well-being. You can ease into it by extending the timeframe between the last meal you eat in one day and the first meal you eat on the next day. 

A popular intermittent fasting method is 16:8, which means you're fasting for 16 hours and eating within an 8-hour window. For example, this would pan out by eating dinner at 7pm and not eating again until 11am the next day.

When most people focus on their health, they often put more emphasis on their physical aspects. But well-rounded health comes from balancing both physical and mental. 

Give some of these tips a shot and see what helps lift the brain fog for you.

Your turn: Do you experience brain fog?  What has worked for you?

7 tips for going organic on a budget

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You’re likely are no stranger to the benefits of organic foods over conventionally grown foods -- organic foods 'aren't allowed to be cultivated with nasty pesticides, synthetic growth hormones, and GMOs. 

But perhaps the price tag of organic foods makes you wonder if it's worth it or if it’s even possible with your food budget.

There are many benefits of eating more organic food, not least lowering your exposure to hormone-disrupting toxins.  

The costs of healthcare are more astronomical now than ever, so it makes great sense to take better care of yourself through nourishing foods that don't have harmful agents in them.

Going organic can have a bit of a higher price tag, but it is worth it in the long run.  

If going all organic isn't an option, you can still take small steps to get safer food on your table.  

Here are a few tips to help you on your next grocery run: 

1. Always give your kids organic

Because kids are still in a crucial period of growing, if you have to make sacrifices in your budget for organics, then you could just buy organic for your children to start with.  Those pesticides and growth hormones can affect their growing bodies. You can start by picking up long-lasting produce that won't go bad quickly, so you aren't throwing money down the drain. So going organic is especially important for your kids.

2. Go organic on meat and dairy items 

If you do choose to eat meat & dairy, buy from farms that have an excellent reputation.  Conventionally-raised livestock is given synthetic growth hormones, and they're fed grains that contain GMOs.  If that's not upsetting enough, these animals are often kept in inhumane conditions that you'd be appalled to see. 

3. Follow the EWGs yearly Clean 15 & Dirty Dozen’ 

Want to know something really alarming? Even fruits that have peels that you don't eat can absorb the pesticides they're sprayed with. So when you thought it was fine to choose a banana that wasn't organic, think again. It's even more critical when it comes to fruits and vegetables where you do eat the skin.  Check out the EWG's yearly Clean 15 / Dirty Dozen list to see what items you should definitely be purchasing organic, and which items have the lowest amount of pesticides where you can skip the organic label. 

4. Avoid GMOs at all costs

GMO's cause a host of problems and should be avoided.  Just a few years ago, GMO's weren't as widely understood as they are today.  Because of this awakening, we are starting to see more products labelled ‘GMO-free’.

5. Switch your coffee

Love coffee? Make the switch to organic. Regular coffee is chemically-treated, and since it penetrates into the beans, you're brewing up a pesticide-laden beverage for yourself that can take a toll on your health over time.  Since coffee is typically consumed daily by coffee drinkers, it's worth the extra money to invest in organic coffee.

6. Wash all produce (both organic & non-organic)

It is also important to wash all of your produce - organic and non-organic. Here’s my produce wash recipe.  

Fruit & Veggie Bath Recipe 

Fill your sick with water.  Add 3 drops of lemon essential oil and a 1/2 cup of white vinegar.  Add produce and leave to soak for 15 mins. 

The white vinegar is effective at killing most bacteria, germs and mould due to its acidity level. 

The lemon essential oil is a good degreaser and will hep dissolve the wax and toxins that are sprayed on some fruits and vegetables that can seal in pesticides. 

7. Shop local & look for your local co-op

Consider shopping for produce at your local farmer's market where you can be sure you're getting organically-grown produce which has the added benefit of being local, too.  You can also join a co-op where everyone pitches in for fresh organic produce from local farms. 

There are options for your better health organically that don't have to cost a fortune, so check them out and find what works best for you and your family.

Your turn: Do you choose to buy organic?  Do you have a favourite produce wash recipe? 

5 common food sensitivities & 3 natural remedies you probably never thought of

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Some people can eat what they want without worry -- but for many others, certain foods can trigger reactions. 

Some of those reactions could be mild to the point where you might not associate them with what you're eating, while others are more severe and could require medical attention.

If you've had any symptoms like diarrhoea, rashes, headaches, bloating, fatigue, nausea, abdominal pain, acid reflux, a runny nose, skin flushing or acne after eating something, you might be sensitive to one of these foods or ingredients.

But what foods are at the root of your sensitivities? And what can you do about them. 

Here you’re going to learn about the 5 most common food sensitivities and three natural remedies that you probably never thought of.

Let’s start with what you’re eating. Here are the 5 most common food sensitivities or allergens. 

1. Dairy

One common dairy sensitivity is known as lactose intolerance. It happens when you have a shortage of lactase enzymes that prevent you from digesting milk and dairy products. Luckily it's very simple to find dairy alternatives these days, so ditching dairy from your diet isn't very difficult. 

2. Gluten

So many people are going gluten-free these days though the most important group that must are those with Celiac disease. Gluten is what the proteins in wheat, rye, triticale, and barley are called. Those with a wheat allergy and non-celiac gluten sensitivity should avoid items with gluten.  When swapping out be sure to opt for wholegrain ‘gluten-free’ grains such as quinoa, long grain grown rice, rather than processed foods, buckwheat, polenta or millet. 

3. Caffeine

While caffeine is safe for most, some people are very sensitive to caffeine. You'll know it if you react to consuming even just a small amount. Notice how you feel after you drink a cup of black coffee. Leave out the dairy and sugar, if you usually use it, so that you know you aren't reacting to one of those ingredients.  

4. FODMAPs

An acronym for "fermentable oligo-, di-, mono-saccharides and polyols”. These are short-chain carbs found in natural contents of foods. They can be poorly absorbed in your small intestine and then go to your large intestine. It's here they ferment which creates gas, bloating and discomfort. Apples, soft cheeses, honey, milk, fructose, bread, and beans are some of the most common FODMAPs. You can google the FODMAPs diet to get a full list of foods to avoid. 

5. Eggs

If you aren't allergic to eggs but have trouble digesting them, you may have a sensitivity. If diarrhoea and abdominal pain arise when you eat them, try avoiding eggs and see if your symptoms dissipate. 

Other common food sensitivities

Histamine is most commonly associated with food sensitivities. For those with no problems, this chemical in your body works as it should for your immune, digestive, and nervous systems. If you have a sensitivity, though, it builds up in the body. 

Foods to avoid would be fermented foods, cured meat, citrus, aged cheese, smoked fish, vinegar, and avocados, to name a few. 

Others may find aspartame, MSG, food colourings, yeast, and sugar alcohols to cause the symptoms that are consistent with food sensitivities. 

What next?

The best way to find out if you have a food sensitivity is by doing an elimination diet to see what’s causing it.

If you notice a pattern when you eat the things you eat, keep a journal, and start eliminating these common sensitivity-causing foods to feel better faster. 

The best bet is to stick with organic whole foods, ditching the processed, packaged foods as much as possible.  

3 Natural remedies for food sensitivities 

1. Digestive enzymes

Digestive enzymes help the digestive system to fully break down food particles.  It’s a vital food allergy remedy. The incomplete digestion of food particles may be linked to food allergies and can cause gastrointestinal discomfort. (study)

2. Probiotics 

Good bacteria helps our immune system deal with food more favourably. 

A 2001 study published in the Journal of Allergy and Clinical Immunology found that differences in neonatal gut microbiota precede the development of atopy, suggesting a role for commensal intestinal bacteria in the preventing of allergies, thereby potentially promoting oral tolerance. (study)

3. Essential oils 

One of the most amazing benefits of essential oils are their ability to fight inflammation and boost the immune system. 

Essential oils for allergies will help to detoxify the body and fight infections, bacteria, parasites, microorganisms and harmful toxins. 

They also reduce the bodies susceptibility to outside sources and reduce the overreaction of the immune system when it is faced with a harmless intruder. 

Top of the list to try when faced with food sensitivities is Peppermint essential oil. 

Peppermint essential oil

Peppermint essential oil can soothe the digestive tract and reduce the inflammation associated with food allergies. 

It may also help relieve other food allergy symptoms like headaches and itching. 

To soothe digestive issues, take 1–2 drops internally by placing it on the roof of the mouth or in a glass a glass of water. (study)

Only take essential oils internally if you are confident that your oils are proven to be 100% pure.  Read more about the oils I use here.

Your turn: Do you think you have a sensitivity to any foods? What’s worked for you?  Comment below. 

6 foods that are sabotaging your metabolism & 5 essential oils that help your metabolism recover

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If your metabolism is healthy and running as it should, it burns off your calories and keeps you feeling excellent. Exercise and plenty of sleep also help your metabolism function optimally, but did you know that certain foods you eat could be sabotaging your efforts?

These six foods could be slowing down that burn you count on your metabolism for to keep things running optimally. 

Are you consuming any of these metabolism-busters regularly? 

1. Refined grains

There's a difference between whole grains that fuel your body and refined grains. Refined grains are stripped of that necessary fibre and nutrients your body needs. These grains are refined in the interest of taste and texture, but they leave your metabolism slower. You can bypass this issue by choosing whole grains that haven't gone through the refining process. 

 2. Sugary drinks

Sugar is dangerous, especially in liquid form. Sodas, energy drinks, or even sports drinks can all drag your metabolism down. If you want to make sure your efforts at the gym aren't wasted, stop drinking your calories. Save the sugar for a rare treat, like a little slice of birthday cake on your big day. It's a much better tradeoff!

 3. Processed vegetable oils

They might sound healthy with names like sunflower oil or soybean oil. But these processed vegetable oils, which include canola oil, have a higher risk for heart disease. If necessary choose coconut oil instead. But ultimately it’s best avoid the oils altogether. 

 4. Artificial sweeteners

Perhaps the only thing worse than sugar itself is artificial sweeteners. You may think you're making a healthier choice, but choosing sucralose, aspartame, and saccharin are all linked to health issues you certainly want to avoid. They can also mess with the good bacteria in your gut, which could hinder your weight loss efforts.  Avoid artificial sweeteners -- if you need to use a sweetener, use something natural such as stevia, pure maple syrup or raw honey.

 5. Non-organic produce

Organic produce might cost more, but in the end, you'll wind up spending less on healthcare by staying healthier. When you buy non-organic, you're getting more pesticides which slow down the metabolism, not to mention cause high insulin levels and glucose intolerance.  Take a look at the 2019 Clean Fifteen/Dirty Dozen list to see the items you should always buy organic, and the ones you can opt to buy conventionally. 

 6. Granola

It seems like a healthy choice, but the granola you find in your supermarket often contains hidden sugars and added ingredients that don't do you any favours. When you take in more sugar than you think, you cause an overload known as leptin resistance. This makes you hungrier while slowing that metabolism to a crawl. If you love granola, you can make your own by selecting fresh seeds, nuts, and oats to enjoy the taste and get true health benefits.

Now that you know what foods might be harming your metabolism get started on cutting them from your diet. 

If it's hard to rid soda from your life, start weaning until you no longer crave it. Replace it with water flavored with fresh fruits, and you'll be on your way to looking and feeling better from the inside out!

Even with dietary changes it can take up to 12 months to rebalance your metabolism and hunger-hormones. Including essential oils are another way to support you body cutting out these foods and getting your metabolism back on track. 

To be honest I completely dismissed doTERRA’s Slim & Sassy blend during my first year educating people about oils.  I’m a big believer that when it comes to weight loss that there’s no short cuts - slow and steady is the only way to go. So no way was I going to tell someone to just start using this oil and all their weight would drop off. 

Turns out I didn’t truly understand the role of plants in supporting weight loss. 

Let’s delve into this….

doTERRA’s metabolic blend contains cinnamon, ginger, peppermint, lemon and grapefruit. Each oil plays a specific and synergistic role in supporting weight loss and balancing metabolism. 

  1. Cinnamon helps to support steady blood sugar balance. With blood sugars are out of whack and the spikes and dips that goes along with it you’ve got a recipe for overeating and cravings.  Cinnamon balances by influencing how insulin works to bring the glucose into your cells and burn it for energy rather than converting it to fat for storage. 

  2. Ginger is famous for it’s ability to help support healthy digestion. If we are digesting and absorbing more nutrients from the food we eat then our body will feel more nourished leaving you less likely to have food cravings. Ginger also helps to support better fat metabolism. Which basically means it’s helping our body at the cellular level to metabolise fat more effectively. 

  3. Peppermint - who doesn’t know it for its digestive support. Peppermint eases digestive discomfort by reducing inflammation along the gut lining. Even if you don’t actually experience discomfort, due to the typical western & environment we live in you are likely to have some degree of inflammation along the gut-lining. This inflammation hampers your ability to absorb nutrients leading to…..you guessed it -food cravings.

  4. Lemon & grapefruit are both similar in their roles. But grapefruit has an added effect - Grapefruit acts like an appetite thermostat. If you have an under active appetite you’re likely going long periods without eating and skipping meals. This causes your body to go into starvation mode leaving you wondering why you’re not losing weight when you eat so little!

    On the other hand you might have an over active appetite. You’re eating all your meals and picking like crazy in between. 

    But get this - grapefruit will up regulate the under active appetite and down regulate the over active appetite just like a thermostat. 

    All citrus oils are also great for cleaning our bodies of unwanted toxins by binding toxins and removing them more effectively. 

    Over the years it’s likely you’ve built up toxin stores in your cells. When your body is struggling to keep up with eliminating excess toxins your body encapsulates these fat-soluble toxins in fat cells to protect you from them and get them away from your vital organs….hello love handles and queasy thighs. 

    That fat becomes very resistant.  Your body doesn’t want to burn these fat cells for energy because if it does then we have toxins on the loss again. So you’re left with this resistant fat.

    Citrus oils help bind these toxins and eliminate them - which has become known as the ‘toxic backlash’. With toxins been eliminated from these fat cells your body won’t need to hold onto them and you can start to metabolise those cells for energy.

    And just incase your body, based on a history of unhealthy habits still wants to produce fat cells which you don’t want - more fat cells equals more storage capacity, citrus oils also help your body to metabolise those fat cells, so you basically better fat burner. 

Hell no! I don’t shy away from recommending this blend now.

It’s not a panacea for weight loss, but let’s face it our bodies have a lot to deal.  Just a little added support from therapeutic plants can help your body do want it naturally wants to do. 

Your turn: Have you made changes that effected your metabolism? Have you tried essential oils to support your metabolism?  

8 Easy Swaps For These Common Ingredients

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Have you been wanting to ditch the dairy and see what changes you notice? 

Or perhaps you want to try out a new recipe without setting off a food allergy, but you're allergic to one of the main ingredients in most recipes. 

It could even be that you're just one or two ingredients short of the recipe you want to try and don't have time to run to the store. 

For all these occasions and more, it's helpful to know a few common ingredient replacements to hack into your cooking skills.

Whether your goal is to be healthier, to use what's already in your kitchen, or to avoid a food sensitivity issue, these ingredient swaps can help you be a master of ingredient disguises!

Butter 

Baking something? You can use coconut oil in a ratio of 1:1 in either soft or solid form to replace the need for butter.

Milk

If milk is called for in whatever you're baking, you can swap it for any type of nut-milk. That means almond milk or any dairy-free milk in the same amount as called for in the recipe. 

Whipped Cream

Want to top your fruit with fresh whipped cream but without the dairy? Use coconut cream instead. Just be sure that it's well chilled overnight and only use the solid parts for the whipping. It has such a fresh and light taste to it!

Going Gluten-Free

Instead of using regular flour, use a cup of gluten-free flour plus a half-teaspoon of xanthan gum. Read the labels though…some gluten-free flour varieties already have xanthan in them which means you won't need to add it. 

Eggs

Whether someone has an egg allergy or they're plant-based, you can still bake up tasty treats by replacing each egg in the recipe with 3 tablespoons of flaxseed meal combined with 6 tablespoons of purified water. Make sure you mix it into a paste first before combining it with your other ingredients. You can also substitute eggs with unsweetened applesauce, to make things easier. 

Fish Sauce

Many Asian recipes call for the use of fish sauce. For those that have allergies or follow a plant-based diet, you can swap it out with either soy sauce or tamari or my fav is Braggs Aminos Sauce. Although you won't have that same umami flavour the fish sauce will bring, it will still be delicious, and you'll hardly notice the difference.

Grated Parmesan

If you need to add grated parmesan to your recipe, choose nutritional yeast. Side note: it's fabulous on air-popped popcorn, too.

Vinegar

Vinegar is one of those that can stump you in the kitchen since there are so many types, but the good news is that it's very versatile. So if you have a recipe that calls for white vinegar, but you only have apple cider vinegar, you can use what you have. The only vinegar you can't just randomly sub in or out of your recipes is balsamic vinegar because the flavour is truly unique. Thankfully, it's an ingredient that meshes well with all diets so you won't be doing anyone harm. 

With this quick list of common ingredients to swap, you'll be able to master any dish for any occasion or any dietary concern.

YOUR TURN: I want to know if your favourite swaps - what did you eliminate from your diet and what did you replace it with? Drop a comment below……

Top 10 tips for a healthy summer salad

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Yep! It’s true! 

Salads aren’t always the healthiest option.

We automatically classify some foods as healthy, especially of there’s a glimmer of a fresh vegetable in it. 

But sometimes the ‘healthy’ option isn’t as healthy as you think :(

Let's talk about how to keep your salad super nutritious without compromising on taste. 

And if you still think salads are boring, bland or just for ‘dieters’ - you’re in for a surprise, my friend!

Here’s my top 10 tips for creating mouthwatering healthy salads.

#1 Ditch the Bottled Dressings

Most bottled salad dressings from the supermarket are made with processed, omega 6, inflammatory vegetable oils. If you so find one made with extra virgin olive oil, it’s likely mixed with other artificial ingredients or been exposed to excessive heat and/or light which greatly compromises its quality. Shop-bought salad dressings and vinaigrettes adds loads of calories, saturated fat, trans fat and miscellaneous additives to your salad.

#2 Avoid Roasted & Prepackaged Nuts

Nuts are one of my favourite snacks and salad toppers. But the kind of roasted, prepackaged nuts that you buy are smothered in gross processed vegetable oils and then heated to high temperatures. (similar to my point above). These nuts are very unhealthy. Always buy raw nuts.

#3 Throw out the croutons

These are mostly made from white bread (aka refined white flours), processed fats and preservatives and will add many unwanted empty calories to your salad. If you desire a crouton-y crunch, try using raw nuts & seeds, or make your own croutons with whole grain bread.

#4 Replace the Cheese

Not because it’s cheese or because I support a plant based diet, but because there are so many poor quality cheeses on the market. If you’re someone who opts for cheese, it’s likely because you like the mouth feel of fat. I suggest leaving the cheese out of the salad and try using fresh avocado instead. Add ¼ avocado, chopped and sprinkle with some sea salt. Creamy and delicious! If you’re not willing to opt-out of cheese try and source high quality cheese and limit your portion to 1 ounce. 

#5 Avoid (with a capital A) Prepackaged Processed ‘Deli’ Style Meats

Nope, nada, never ever. Forever ever? Yep. Replace with plant based protein options, see 10 below).  (link to WHO)

#6 Go Big

A salad is the easiest way to cram in a bowl full of veggies. If you follow the rule of 5 (see below) and add ½ cup of 4 different veggies plus 2-3 cups of leafy greens, you’re already there! This is my favourite combo; 2 cups baby leafy greens and ½ cup each of grated red cabbage, shaved carrots, chopped cauliflower and thinly sliced cucumber. Eat this kind of salad most days of the week and your health will improve dramatically, even if you change nothing else. 

#7 Do Fatten It Up

Fat is good, I’d even say it’s a non-non-negotiable on your plant! We need fat for so many bodily functions such as nervous system support, nutrient absorption and even to maintain a healthy metabolism. The ‘right kind’ of fats will not make you fat.  Infact they will help you feel satiated. The ‘right kinds’ include (but not limited too) avocado, nuts, seeds and if you do choose to use oils, only cold pressed oils.

#8 Dress It Up

Your salad dressing will make or break your salad. Make your own! Try oil-free dressings and also vinaigrettes made with good quality oils. You can download my favourite dressings here. 

#9 Add a Palmful of Protein

We need protein not just to achieve optimal health, but for survival! There’s a little protein in everything but vegetables and fruits do not provide a substantial amount. To pump up your protein intake & boost satiety use any combination of the following in salads; cooked quinoa, brown rice, beans, peas, sprouts, hemp seeds or edamame. Ensure your salad has somewhere between ½ cup of these protein rich plants (about a palmful) and your salad will be filling and energising. 

#10 Warm It Up

Avoid eating your salad directly from the fridge when all the veggies are still cold. This can impair digestion and can also makes salads less appetising. Let your salad come to room temperature before you dig in.

Let’s toss it all together!!

I’ve created a formula that makes it real easy to prepare a salad from anything in your cupboard.   

Click here to access my Build a Bowl download. Use my formula to help you create delicious, nutritious, satisfying salad bowls and choose from my favourite homemade salad dressings.  

(As a bonus you’ll get a breakfast & dinner bowl formula too).

Now your turn: What’s your favourite salad recipe?



5G - What you need to know

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I confess - I have a tendency to shy away from sharing anything with you that might be a tad ‘divisive’ – politics, religion and the like.

My mission has been to inspire you to take simple steps towards your health goals by being positive, inclusive and sharing enjoyable recipes and essential oils swap-outs that can make a massive difference to your health.  

You could say my moto is ‘share not scare’ :)

But today I need to break my ‘rule’ and get stuck into something that’s deeply worrying & will affect the health of every living organism on this planet.

Something that we must take action on now.

The rollout of 5G.

Most people think that 5G is just like 2G, 3G and 4G and that it will just mean we have even faster internet.  Yay! I’m all for progression.

But 5G will come at great cost to public health and safety.

5G technology is very different to 4G.

5G will use extremely high (millimetre wave) frequencies, which are poorly transmitted through solid material. To make up for this, instead of having one large phone tower like we have currently, there will be the tower and then antenna set up about every 100 metres.

5G is designed to deliver concentrated and focused electromagnetic radiation in excess of 100 times current levels and will result in a massive increase in inescapable, involuntary exposure to wireless radiation.

Scientists, worldwide are cautioning that before rolling out 5G, research on human health effects urgently needs to be done FIRST to ensure the public and environment are protected.

Across Europe, over 230 scientists from more than 40 countries have expressed their “serious concerns” regarding the ubiquitous and increasing exposure to EMF generated by electric and wireless devices already before the additional 5G roll-out.

They refer to the fact that “numerous recent scientific publications have shown that EMF (electromagnetic frequencies) affects living organisms at levels even well below most international and national guidelines”.

Effects include:

  • increased cancer risk

  • cellular stress

  • increase in harmful free radicals

  • genetic damage

  • structural and functional changes of the reproductive system

  • learning and memory deficits

  • neurological disorders

  • negative impacts on general well-being in humans

Damage goes well beyond the human race, as there is growing evidence of harmful effects to both plants and animals.

Dr. Sharon Goldberg, an internal medicine physician & professor, comments on 5G while speaking to the U.S. Senate.

“Wireless radiation has biological effects. Period. This is no longer a subject for debate when you look at PubMed and the peer-review literature. These effects are seen in all life forms; plants, animals, insects, microbes. In humans, we have clear evidence of cancer now: there is no question. We have evidence of DNA damage, cardiomyopathy…neuropsychiatric effects…5G is an untested application of a technology that we know is harmful; we know it from the science. In academics, this is called human subjects research.” -Dr. Sharon Goldberg

There are now 000s of studies showing the adverse health effects (see links to resources at the end of this email).

Adding to the voices of dissent is Martin L. Pall, PhD and Professor Emeritus of Biochemistry and Basic Medical Sciences at Washington State University.

“Putting in tens of millions of 5G antennae without a single biological test of safety has got to be about the stupidest idea anyone has had in the history of the world.” -Martin L. Pall, PhD (1)

Most Telecom Co’s can’t even get insurance!

It’s a fact that most insurance companies will not indemnify against EMF effects.

Telecom companies around the world (such as Vodafone, Verizon, At&T) are warning their investors of potential major costs due to real or alleged risks from EMF pollution from their products.

Vodafone – Extract from their Annual & Transition Report Filed 05/10/14

“Our business may be impacted by actual or perceived health risks associated with the transmission of radio waves from mobile telephones, transmitters & associated equipment.”  

blog post 2019 05 22 5G vodafone.png

Verizon – Extract from their Annual Report (2014)

“We are subject to a significant amount of litigation, which could require us to pay significant damages or settlements.”

blog post 2019 05 22 5G verizon.png

AT&T – Extract from Annual Repot 2014

“Unfavourable litigation or government investigation results could require us to pay significant amounts…..As we deploy technologies, especially in the wireless area, we also face current and potential litigation relating to alleged health effects on customers... ”

blog post 2019 05 22 5G At&t.png

Breaking International Law

Rolling out 5G, without a truly independent, impartial task force of scientists with zero conflict of interest flies in the face of the precautionary principle and breaks international law.

UNESCO, the United Nations Educational, Scientific and Cultural Organisation developed the Precautionary Principle which states:

“When human activities may lead to morally unacceptable harm that is scientifically plausible but uncertain, actions shall be taken to avoid or diminish that harm.”

This basically means that big tech needs to prove safety - FIRST. But 5G is being rolled out without any proper safety studies. 

What next?

I urge you to do your research (look at some of the links below).

If you, like me, want to see safety studies carried out BEFORE the 5G rollout rather than allow your family to become human test subjects, you need to take action now.

Remember, just because we have the technology, doesn't mean we should use it.

To take action follow these steps:

  1. Sign the International Appeal to Stop 5G. Click here to sign the appeal.

  2. Speck or write to your local Government official.  Ask them if they are aware of the health hazards & share the links below with them or forward them the link to this article. Your local council has the authority to say NO when the Telecommunication’s companies approach them to put up 5G towers.

Your turn: I’d love to hear your feedback. Were you aware of the health hazards of 5G?  Are you inspired to take action?  Leave a comment below.

RESOURCEs & LINKS TO STUDIES

(1) Report by Martin L. Pall, PhD and Professor Emeritus of Biochemistry and Basic Medical Sciences at Washington State University. Read here. (The end of chapter 1 lists extensively peer-reviewed studies categorised into the eight types of harm caused by EMF).

Thanks to 5G Apocalypse for the screenshots used in this email.

A more detailed explanation of 5G can be found here http://www.5gappeal.eu/what-is-5g-an-introduction/

http://www.bioinitiative.org 4000+ studies

http://www.justproveit.net 1168+ studies

http://www.emf-portal.org 23840+ studies

http://www.powerwatch.org.uk 1659+ studies

More peer reviewed research articles here https://ehtrust.org/scientific-research-on-5g-and-health/

Scientists Warn of Potential Serious Health Effects of 5G http://www.5gappeal.eu/the-5g-appeal/

Call for Truly Protective Limits for Exposure to Electromagnetic Fields (100 kHz to 300 GHz) https://www.emfcall.org/the-emf-call/

FCC Chair discusses 5G concerns https://www.youtube.com/watch?v=jhMxLPci1lA&feature=youtu.be

The Precautionary Principle https://unesdoc.unesco.org/ark:/48223/pf0000139578

Scientists Warn of Health Effects: Washington DC Council 5G Small Cell Roundtable https://www.youtube.com/watch?v=ljLynbr5iPc

EMR and Health Reports http://www.emraustralia.com.au/website/emr-and-health-publications

26,000 Scientists Oppose 5G Rollout https://principia-scientific.org/petition-26000-scientists-oppose-5g-roll-out/

UN Staff Member: 5G is War on Humanity https://www.youtube.com/watch?time_continue=139&v=lNZOtrAzJzg

How to make DIY perfume using doTERRA essential oils

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I ditched the perfume a long time ago, back when I discovered that (and this will shock you)….

… the word “fragrance” can include any of 3000 synthetic chemicals, including potential hormone disruptors, neurotoxins, and phthalates.  

Navigating the perfume aisle is a minefield!

Even the most ‘prestige’ perfume is full of fake fragrances.

Sure, there are some really good companies out there making safe perfumes but you are unlikely to find them on the high street and unless the product is certified organic by a professional body then you cannot trust the label (even if it actually says organic).

Why avoid synthetic perfumes?

Here’s what you need to know before you ‘treat’ yourself to the latest celebrity endorsed scent.

  1. Cancer: According to the Breast Cancer Fund, we should avoid synthetic scents including hormone-disrupting phthalates in order to reduce our risk.  

  2. Child Autism & Other Birth Defects: Phthalates strike again! A study published in Environmental Health Perspective found that women with higher levels of certain phthalates gave birth to children that, years later, were more likely to display disruptive behaviour (study). Most concerning is that fragrance materials are able to accumulate in human fat tissue and are even present in breast milk.

  3. Allergic & Toxic Bodily Reactions: Fragrances are one of the top five allergens in the world. This could manifest physically as headaches, migraines, difficulty breathing and sinus congestion.  All conditions that have increased dramatically (study) and is thought to be because of the increased use of products containing fragrance (study).

  4. Hormone disrupting: Read about phthalates are affecting your hormones here.

How to avoid synthetically fragranced perfume?

Finding out this stuff is and can be scary.  But my mantra is;

DON’T FREAK OUT, PHASE OUT.

Sure it feels overwhelming and I agree impossible to become 100% tox-free.  But the good news is that you can easily reduce your exposure significantly and detoxify your body.

Every little ‘swap out’ makes a difference.   

This is a journey for me too and I’m with you every step of the way.

 

How to make DIY perfume

Making your own PUREfume is so simple.  You’ll wonder why you never did it before.

This is the very first blend I ever made.

 

Ingredients

  • 10 drops Whisper (the oil of femininity)

  • 10 drops Citrus Bliss (the oil of creativity)

  • 10 drops Lemon oil (the oil of focus)

  • 5 drops Ylang ylang (the oil of the inner child)

  • ¼ cup of vodka (such as Smirnoff or Absolut that have a 50/50 ratio of water to alcohol)

 Add alcohol into a small glass spray bottle. Add essential oils and shake to combine. Mist over your body before dressing or over your clothes. Shake well before each use.  

 

How to personalize your own scent

Experiment with different type of scents until you find your special one!

The basic recipe is 1 teaspoon of essential oils to ¼ cup of alcohol.

 

Here are some other blends that I love;

Floral: Geranium, Lavender and Ylang ylang

Oriental: Ginger, patchouli and Frankincense

Woody: Cedarwood, sandalwood and Vetiver

Fresh: Bergamot, Grapefruit and Wild Orange

 

Your turn:  Do you make your own perfume? What’s favourite oil for creating a natural PUREfume?