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? 

Why candles are damaging your health

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Candles.

 Ah, the romance, the calm, the unwind….

 …the MINEFIELD OF SYNTHETIC INGREDIENTS DAMAGING US AND THE PLANET.

WHAT?

Yep, candles have just as much grey area as anything else it turns out, and picking one, scented or unscented, requires a little research before lighting those wicks to unwind.

In today’s blog we’re going to go deep into the problems with candles & find out how to scent your home & create an ambiance naturally!

One of the problems with candles is, phthalates.

Phthalates are hormone disruptors & are present in most fragranced products.

They are a ‘plasticizer compound’ that make fragrances last longer and they make certain plastics uber bendy / soft / stretchy (think of those kids goopy coloured gels and ‘ monster slime’ from a toy shop or a cheap puzzle play mat or a PVC raincoat or contact paper or vinyl flooring).  

The damage from phthalates, is caused by daily, repeated exposure – every day adding to your toxic load.

That damage can mean everything from male sperm count issues, to asthma, to a change in the male babies’ testes, to increased breast cancer incidences .

For those of you who are the ‘nerd out types’ like me, here are a few studies for you to plunge into:

  • Phthalate exposure and its effect on reproductive outcomes and sexual organs, specifically male babies. (study, study )

  • Increased risk in allergic diseases (study)

  • Increased risk of pregnancy loss and/or gestational diabetes (study)

  • Sperm counts – 50% lower sperm counts on average in the past 50 years. Is that not crazy? (study)

  • Infinite endocrine disruption issues at subclinical levels, i.e. not severe enough for ‘treatment’ but enough for symptoms to be a problem to people. (study)

And then there’s the girls… girls reaching puberty at 8?!

It’s not normal & we shouldn’t normalise it nor say ‘back in our day girls were usually around 12’ and shrug.

This can be fixed if we detox our world, our products, and therefore our people.

The good news about phthalates is that they don’t stay in the body for long like some chemicals.

But sadly, phthalates aren’t the only thing that’s wrong with the average scented candle. Here’s what else is in the majority of candles out there:

  1. Many scented candles contain lead in the wick. Mm, just love the smell of lead in the air, don’t you? Best to buy from a local-to-you candle maker that you can ask rather than a pack-of-100 tea lights, type of vibe. Most of the lead coated wicks come from Asia, where there isn’t any law against the use of it.

  2. Paraffin, which is basically a waste product from the petroleum industry. Lots of yucky gases go up into your indoor space with the burning of paraffin. It’s basically like a teeny tiny diesel engine burning inside your home. Isn’t that gross?

  3. Soy is often GM derived (genetically modified soy). While ‘better for us’ than petroleum derived paraffin, it’s sadly supporting GM agriculture to buy soy candles (unless they state that they’re organic or Non GMO project verified). The other problem with soy is the heavy processing and need for super strong fragrance (hello phthalates!) to mask the smell of unpleasant soybean oil.

HOW TO CHOOSE BETTER CANDLES

  1. Don’t buy cheap candles for starters. .

  2. If you do burn cheap candles, do it with windows open, to at least circulate a little fresh air and minimise indoor pollution from the paraffin.

  3. Don’t buy supermarket air freshener candles.

  4. Check the wicks for metal by pinching two fingers around the wick and seeing if there’s any hiding in there. Most probably lead if there is. Move on!

  5. Choose unscented candles, unless you can be sure they’re scented with pure essential oils.

  6. Choose Pure Beeswax candles. These are without a doubt the best option available. Some manufacturers mix beeswax with paraffin, so definitely watch for 100% beeswax.

  7. Make your own candles – look up a DIY olive oil candle or beeswax candle.

 OTHER WAYS TO FRAGRANCE YOUR HOME NATURALLY

  1. Dip a whole bunch of wood BBQ skewers into your favourite essential oil blend, pop them into a jar & place by an open window to breeze through the house?

  2. Get an essential oil diffuser (this is the best way to preserve the healing properties of doTERRA’s Certified Therapeutic Grade essential oils, rather than an oil burner which will damage the compounds.)  Wild orange is a favourite of mine, or a little grapefruit and peppermint in the morning.

  3. Pop a little water in a saucepan and do a 5-minute simmer of your favourite essential oils and rosemary or citrus peels – The house will smell amazing in minutes!

  4. Add a few drops of your favourite oils to your shower while the hot water steams up before you turn on the cold and get in. It’s like stepping into a delicious aromatherapy treatment. Eucalyptus or tea tree oil are wonderful natural disinfectors and amazing if you’re changing seasons or feel like a cold might be on the way and you want some immune support!

Ditching the candles and any other ‘fake smells’ is just about the quickest change you can make to detox your home. 

Once you’ve experienced natural smells, watch what happens when you go to someone else’s home where they’re burning smelly candles. Notice how your sense respond. Their toxicity will be SO obvious, you won’t believe you never realised.

 

7 tips for staying healthy over the holidays (without ruining your fun)

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Can you believe the holiday season is upon us already.  I know I’m with you – It’s crazy how fast time flies by.

This is the busiest, shiniest, yummiest and craziest time of the year but it is the time of year when you are most likely to fall flat when it comes to your self-care routine.

However with the new year around the corner this is actually the best time to ease yourself into healthy practices to nurture your body and feed your soul.

In this post I’m sharing my top tips for staying healthy over the holidays and avoiding any tummy trouble.     

#1 Get a workout/meditation/yoga session in first thing in the morning. 

This will start you off on the right track, because as the day moves on it’ll only get harder, with visitors, cooking, wrapping and what not.  Let’s just say there’ll be a lot of distractions.  Plus the last thing you want to do is interrupt a social outing to do some self-care.  This is the time of year when you get to catch up with your friends and family. Make the most of it and feel good doing so by having done your routines in the morning.   

#2 Have a green juice or smoothie 2 hours before your meal 

Having a green drink before your meal will ensure you are not starving come mealtime which will help avoid overeating.  It will also give you a super nutrient boost, and help you cope with the usual holiday fare.  

Infact in a season when we’re surrounded by sweets and celebratory foods, we need a little extra support to make healthy choices so I’m making this my number one tip for the entire holiday season. 

Drink a green juice or smoothie everyday over the festive period.  Why not? It only takes a few minutes to whiz up a green drink.  This is one of the best ways to add nutrient-dense foods to your daily diet and support your digestive system.

This habit will also help boost your energy, immune system and overall health. Plus, when I start my day with a green drink, I’m more likely to continue to make good choices throughout the day.

Here’s my favourite green drink recipe.

#3 Sip on hot water with lemon juice or a drop of lemon essential oil 10-15 minutes before your meal. 

This will help get those digestive juices flowing and allow your body to break down food more quickly and easily.

#4 Go ‘to town’ with your sides & salads

When mealtime comes, start with a salad, and make sure your main plate is filled with hefty portions of vegetables.  Most side dishes are plant based and packed with nutrients. Don’t forget about them!

#5 Eat slowly and don’t forget to chew

Pace yourself.  Put your fork down between bites. Get stuck into the conversation. Your tummy don’t got teeth!  So ease the burden by chewing your food.

#6 Have some desert, you deserve it!

I don’t believe in making yourself feel bad about the food you choose to put into your body.  Practicing healthy eating is a mindset. It would serve you well to forget the ‘good versus bad’ food mentality and just do the best you can with what you have.    

#7 When you’re finished with dessert, have some ginger tea

This will help you to digest your meal and ease any flatulence.

Dealing with tummy trouble

This time of year can also be stressful for some.  And if you suffer from tummy upset, then that, along with the holiday food can provide the perfect storm for your symptoms to flair.

If you need extra support you can access the protocol I use with my clients to ease symptoms while we get to work on the root cause.  This approach is natural and plant based.  You can access it by clicking here.

Quite literally your digestive system is the centre of your mental and physical health.  So you could say it’s worth taking care of especially if you want to make the most of the holidays.

I hope these suggestions help you feel more comfortable and prepared to fully enjoy the pleasures of the season without overdoing it.

If you’ve anymore tips I’d love to hear them.  Leave your suggestions below.

(Originally written for & published by Movement for Modern Life. )

10 Dead-Simple Ways to Decrease your Exposure to Hormone-Harming Endocrine Disruptors

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Hormones. They drive us crazy. We blame them for anything to do with PMT, pregnancy or teenage tantrums. Other than that, we mostly just ignore them.

But did you know that just about everything you do is dependent on hormones?

Hormones are like little messenger carriers dictating how much energy you have, how well you sleep, your weight & even how well you can fend off illness.  

Like most people my journey to better health began with food – we are what we eat after all. But it wasn’t long before I released that my skin was also ‘eating’ whatever I put onto it.

After all your skin is your biggest organ and absorbs about 60% of whatever you rub onto it. 

This pushed me to step outside the world of nutrition. That’s when I discovered a class of chemicals called endocrine disruptors.

Today I’m going to talk about what these are, where they are and easy ways to reduce your exposure to them (without driving yourself crazy!)

What are endocrine disruptors?

Endocrine disruptors are chemicals that mess with our hormones.

They work by mimicking hormones and can make our own natural hormones go a little crazy. They can keep your body from using or absorbing a particular hormone, interfere with the messages your hormones are trying to deliver, or even hijack your hormone producing organs. 

Why should you care?

Most of us use personal care products every single day, whether its shampoo, deodorant or foundation, without thinking about what these chemicals might be doing to your body, specifically your hormones.

Women use an average of 12 personal care products per day, exposing us to 168 unique chemicals from cosmetics alone.

Men aren’t far behind with their usage of products like toothpaste, deodorant, shaving cream, shower gels and lotions.  This exposes men to 85 unique chemicals every day from cosmetics alone.

All that before you even leave your house. 

What’s most concerning is that most of these ingredients have never been assessed for public safety. This led to the Environmental Working Group (EWG) creating a database called Skin Deep.  Here the EWG analyse the ingredients in thousands of cosmetics. Here’s what they found;

  • 34% of the first 60,000 products studied contained chemicals that are associated with cancer.

  • 45% contained chemicals that are associated with reproductive & developmental toxicity.

  • 60% of the products contained estrogenic chemicals. These are synthetic chemicals that mimic the hormone estrogen (I’ll explain why that’s not good further down).     

In 2004 the EWG did a landmark study that found out that industrial chemical pollution begins in the womb. This study looked at the umbilical cord of newborn babies and found PCB and DDTs - chemicals banned over 30 years ago! They also found lead and mercury, along with components found in cosmetics such as parabens, phthlates, and synthetic musks.

Another study by EWG looked at teenage girls who now use an average of 17 personal care products per day. They tested 20 teens for 20 different cosmetic ingredients. They found 16 chemicals all  known to alter hormonal levels.

What does this mean for your health?

Let’s look at the effects of two classes of chemicals commonly found in cosmetics; phthalates & parabens.

Phthalates are used as a plasticizer in nail polish and preservative in shampoos and moisturizers.  Because of it’s estrogenic affect these chemicals have known to damage sperm in men, alter sex hormones and alter thyroid hormones in adults.

But the most worrying trend we are seeing today is the lowering of the average age of puberty in girls. In 1920 the average age of a girl getting her first period was 15.5 years, today it’s 10.5 years. 

It’s now considered normal for 6 year old girls to show the first signs of puberty. This is seen in 10% of Caucasian girls.

As someone with two daughters this bothers me. 

There are all kinds of health effects associated with early onset of puberty. The obvious ones are depression, unwanted sexual attention & increased risk of risky behaviour. There’s also an increased risk of diabetes and obesity.

Also, the increased exposure to estrogen over the lifetime of a woman means that there could be an increased risk of breast cancer.  1 in 8 women will experience breast cancer in their lifetime.

The good news is that there’s growing awareness of the damaging effects of the toxic synthetic chemicals in personal care and household products. 

In 2010 President Obama’s Cancer Panel (April 2010) found that

“The percentage of cancers caused by toxic chemical exposure is grossly underestimated.”

“Americans are facing grievous harm from largely unregulated chemicals in the air, food and water.”

We hear so much about over-regulation when it comes to the government in every aspect of our lives but not when it comes to cosmetics. Infact companies (that are legally bound to make profits for their shareholders) are deciding what is safe for us.

Common endocrine disruptors

Here’s a quick rundown on some of the most common hormone disrupters and where you’re likely to find them.

  • Atrazine: This herbicide is sprayed on crops to control weeds and grass. It can be found in drinking water.

  • Bisphenol A (BPA): Despite improved labelling due to public outrage over its use, the supermarket shelves are still loaded with BPA items. It’s common in all kinds of hard and soft plastic including plastic bottles, baby pacifiers and toys, the inside lining of some canned foods, the coating on receipts you get in stores, recycled plastics, dental sealants and in the water, dust and air.

  • Dioxins: Found in fish, seafood, meats, eggs and cheese, this byproduct of industrial processing gets released into the air and settles on the soil making it’s way into our water and plant life.

  • Fire Retardants: A class of chemicals used to make household and commercial goods less flammable such as fabrics, plastics, surface coatings, furniture and baby products.

  • Parabens: Used as a preservative in personal care products, such as deodorants, creams and shampoos.

  • Perchlorate: This industrial chemical is in rocket propellants, fireworks and road flares, and can end up in drinking water.

  • Perfluorinated Compounds (PFCs): A class of chemicals used to repel stains. It’s also found in food packaging and non-stick cookware.

  • Pesticides: Used  in farming and food production to kill insects or organisms that harm or eat the crops.

  • Phthalates: Chemicals found in scented personal care and household products such as perfumes, nail polish, household cleaners, carpeting and in plastics.

  • Banned substances: Arsenic, DDT, glycol ethers, lead, mercury, PCBs have been banned since 1980, but are still present in our food chain.

Easy ways to reduce your exposure to hormone-harming endocrine disruptors

  1. Eat organic. Where possible choose food that has been grown organically and not sprayed with endocrine disrupting pesticides and fertilizers.

  2. Wash all of your fresh produce. Yes, even if it’s organic produce (although organic is going to be a damn sight better than non-organic, it doesn’t always mean 100% free from chemicals and you don’t know where cross contamination has occurred). I make my own produce wash using; 1 part water, 1 cup of white vinegar, 1 tbsp of baking soda and 20 drops of any citrus essential oils. Here’s more about the brand of oils I use.

  3. Take care of your thyroid and liver. These are your frontline endocrine organs. Eat plenty of enzyme-rich food (enzymes are destroyed by cooking at high temperatures) and try adding a liver detox to your seasonal healthcare routine (you’ve got one of those, right!)

  4. Use essential oils to support your endocrine system and keep those hormones in check. Here’s my favourite hormone-balancing, stress-busting rollerball blend: 12 drops sandalwood essential oil, 10 drops clary sage essential oil, 8 drops bergamot essential oil, 8 drops lavender essential oil, 4 drops ylang-ylang essential oil, carrier oil of choice (fractionated coconut oil or sweet almond oil).

  5. Clean your drinking water. Filters like a simple activated carbon jug filter or reverse-osmosis (which is what I use) will get the most of the nasty stuff out of your water.

  6. Eat more plants (& less animal foods). A lot of chemicals end up in greatest concentrations in meat, fish, seafood and other animal products (even organic ones). Limiting these will greatly reduce your intake of endocrine disruptors. On the other hand increasing your intake plant foods that will help you flush toxins from your body–not add to them.

  7. Swap out harmful cosmetics & household cleaners for home-made or low-tox options. Detox your home & skincare routine by getting rid of mystery chemicals and cleaners, dangerous plastic containers, pesticides, sprays, and fragrances lurking in your cupboards. You can make your own (this is easy if you have essential oils) or opt to buy something more natural.   You can refer to the EWGs skin deep database to see how your favourite cosmetics score on their toxicity scale. If you can’t find your product, there’s a nifty feature where you can enter all the ingredients yourself, hit the button and the EWG calculator works it out. 

  8. Vacuum your home. Many endocrine disruptors are found in dust. Use an air filter to catch them and eliminate the rest with a HEPA filter vacuum.

  9. User fewer plastics. Most plastics are at risk of leaching  out chemicals, including not only drinking bottles, but children’s toy, plastic wrap and various recycled plastic items. Store food in glass containers and opt for wooden or cloth toys for kids where possible (I find      this one the toughest, last time I checked I didn’t see too many wooden toys in Toy R’Us! But #progressnotperfection)

  10. Avoid non-stick cookware. Instead opt for stainless steel, cast iron, titanium or ceramic pans.  

I hope you now feel empowered to make some changes.

Remember my favourite motto PROGRESS NOT PERFECTION.

While it might be true that we live in an increasingly chemical world, it is also true that there are more and more non-toxic alternatives available (and it’s never been easier to start making your own, it’s cheaper too.) Every time you put your money into a buying a safer product you’re casting your vote for more!  

Your turn; What one thing will you change after reading this?

4 Ways to Use Essential Oils to Rid Your Home of Toxins

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Essential oils are extracted directly from the bark, flower, fruit, leaf, seed or root of a plant or tree and just one drop can have powerful health benefits. Essential oils are typically created through the process of distillation that separates the oil and water-based compounds of a plant by steaming. They are highly concentrated oils that have a strong aroma.

By concentrating the oils of these plants you are literally extracting some of the most powerful compounds of a plant into a single oil.

For instance, in order to get one pound of lavender essential oil, it takes 150 pounds of lavender flowers! So essentially (pun intended) you can receive 150 times the beneficial properties from lavender essential oils than you would from using straight lavender.

These natural oils in plants protect the plant from insects, shield the plant from a harsh environment and help them adapt to their surroundings. By taking essential oils, you are harnessing the protective and health-promoting powers of a plant.

Essential oils are truly the most potent form of plant-based medicine.

HOW TO USE ESSENTIAL OILS

There are four main ways I recommend using essential oils: inhalation, topical, internal and personal care.

1. AROMATICALLY (INHALATION)

Our sense of smell influences many physiological pathways including the stimulation of hormones and other metabolic processes. Aromatherapy is founded on the body’s predictable response to specific olfactory stimuli.

Essential oils are widely used in aromatherapy applications. Certain essential oils, when diffused in the air, can be very stimulating while others can be calming and soothing.

Beyond emotional benefits, diffusing essential oils can purify the air of unwanted odors. Low or no-heat essential oil diffuser’s are recommended as they do not change the chemical structure of the oil being diffused. Simply use oils in a diffuser, or put a couple drops in the palms of the hands rub together and inhale.

2. TOPICAL

Due to their natural molecular composition, essential oils are easily absorbed by the skin and can be safely applied topically. Application of essential oils can have immediate, localized benefit to the target area of application.

They have restorative and calming properties and can be used effectively with massage and beauty therapy.

The chemical structure of essential oils also allows them to be absorbed into the bloodstream via the skin for internal benefits throughout the body. Simply apply to the area that is causing discomfort. 1-3 drops is perfect for topical application. Please always dilute with a carrier oil of coconut oil, jojoba oil etc to test the sensitivity of the skin first before applying neat.

Some oils are “hot oils” and should always be diluted. Clove, cinnamon, oregano are a few “hot oils.” When in doubt apply essential oils to the bottom of the feet and cover with a pair of natural fiber socks for several minutes. Oils applied to the bottoms of the feet hit the blood stream within 30 seconds and service every cell of the body.

3. INTERNAL

Research suggests that many oils are more effective when taken orally supporting a variety of health conditions.

doTERRA’s Certified Pure Therapeutic Grade Oils are the only essential oils approved for internal use.

Dosage and dilution are dependent on age, size and health of individual. Oils bought off the shelves are not considered safe to take internally. Simply use a couple drops in a glass or stainless steel cup of water or beverage. Do not use plastic as citrus oils leech out the harmful chemicals found in plastic.

2 drops of Frankincense under the tongue can help support healthy cellular function in the body, whereas a couple drops a day of a citrus oil like Lemon can help to naturally cleanse the body and aid in digestion.

Both are great for daily maintenance and used to promote a healthy immune system.

4. PERSONAL CARE & HOUSEHOLD CLEANING

Essential oils can be used to make your own personal care products — like homemade toothpaste, deodorant and body lotion - and household cleaning products – like surface antibacterial spray, toilet cleaners, carpet fresheners, and stain removers.

Making your own skin & haircare products, and household cleaners is an easy, cheap way to protect you and your family from the bombardment of chemical concoctions we see today.

This is just the tip of the iceberg on how you can use essential oils for supporting your health and well being. There are literally 1000’s of ways to use them for your home, your mood, supporting your immune system and assisting your body back into homeostasis.

Your turn: Have you tried essential oils? What’s you favourite use?

4 Beliefs That Are Preventing You From Making Lasting Change

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Do you ever have trouble achieving your health & fitness goals?

Whether you want to eat more veg, take up running, start a yoga class, lose some weight or anything else, if you're not able to cross that finish line, chances are you’ve got some limiting beliefs standing in your way.

These limiting beliefs rear their ugly head as the sneaky little lies (aka EXCUSES) we tell ourselves about why we can't move ahead until we have more time, more resources, more support, etc.

But here's the deal.

We all have beliefs that stop us from making lasting change or keep us from even trying. 

Our beliefs are like directions from our subconscious.  They tell us what we’re capable of, which is all well and good when you believe in yourself.  But what if you don’t and your beliefs are trying to keep you small and safe and in your comfort zone. These beliefs or thoughts become your limiting beliefs. 

People often ask me how I was able to make so many changes in my life while working a demanding job, raising 3 kids and attending college.  People are amazed when I said it really wasn’t that difficult.  The reason is simple -- I wanted it.  In fact I had a burning desire for it!

This is the secret to making lasting change: you have to want it. 

Next, your beliefs need to back you up, then comes the time for action. 

When your desires, beliefs and actions are all in alignment, there is nothing you can’t achieve.   

Let’s explore the top four limiting beliefs (ahem….excuses) that I hear over and over. 

Limiting belief #1: My family and friends are resistant to eating healthy

The journey to better health can often create resistance amongst loved ones, especially when it comes to food.  Sometimes this resistance is about their vulnerabilities, but other times it’s just because healthy food has a bad reputation. People hear “healthy,” and they think, yuck.  But the days of having to choose between delicious and healthy are over.  The truth is, you need to do this for you.  It’s your time to step up and take care of yourself regardless of anyone else.

And then an interesting thing happens, when you lead by example your loved ones see the change in you.  They see your joy.  They see your glow.  And you just might find them asking how they can get a little bit of that too. 

Limiting belief #2: I’m too busy

Many of you are busy professionals, globetrotters, caregivers for your parents, your children or both.  Whatever the case, there are lots of demands on all of us.   The truth is, we all have the same number of hours in a day.  And it’s your job to choose how to use them.

I sometimes find myself apologetically saying to people ‘I just don’t have the time’.  But the truth is I make time for the things that I want to do, the things that I believe are important, which means other things don’t get done, but less important things. 

So, make your boundaries and stop over-committing to friends, family and colleagues. Don’t be afraid to say no. 

Then ask yourself, are you watching too much TV or surfing the internet for hours?  Can you wake up a little earlier and get to bed sooner?  Can you ask for help when you need it?   

If you let the excuse of not having enough time stand in your way, a year from now you could be in the exact same place you are today or worse. 

Limiting belief #3: But will I meet all my nutritional needs on a plant based diet

This is a great question and ironically one that most people only ask when confronted with a healthy eating plan!

There’s a lot of misinformation out there, the first one is about protein.  The truth is the plant kingdom is full of protein rich foods.  Protein is abundant in vegetables, beans, grains, seeds and nuts. As long as you’re eating well balanced meals like the ones in my recipes blog, you’ll get everything you need. 

Another common myth is about calcium.  Most people believe that cow’s milk is the only source of calcium. But did you know that leafy greens like cabbage, kale and collards contain a huge amount of calcium.  Think of elephants and other powerful animals that rely solely on plant foods for complete nutrition. If they can do it, we can certainly add more veggies to our plate.  When you do, you’ll also be getting a huge dose of vitamins, minerals, antioxidants and phytochemicals.   

Limiting belief #4: Fear of failure

Sometimes the biggest obstacle standing in your way is YOU and your fear of failure. You may feel overwhelmed with your health goals.  But do not overthink this or let your past control your future.  You must believe that you are capable of anything you put your mind to.  You only need to take one small step in the right direction.  You don’t need all the answers today.  You just need the willingness to try.

Know that the energy and health you’re seeking is already inside of you.  You just need to unleash it.

Now, tell me what are your limiting beliefs?

What a Whole Food Plant Based Day Looks Like (in pictures)

I am always asked but, Lorna, what do you eat? In this post I want to show you what an average day for me looks like on a whole food plant based 'lifestyle' (with pictures). Read the full post here; https://www.lornamccormack.com/education-blog/what-i-eat-in-a-day