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  • Dealing with Emotional Eating

    Emotional hunger starts in your mind, not your body.

    When you’re happy, your food of choice could be steak or pizza, when you’re sad it could be ice cream or cookies, and when you’re bored it could be potato chips. Food does more than fill our stomachs — it also satisfies our feelings, and when you quench those feelings with comfort food when your stomach isn’t growling, well that’s emotional eating.

    Emotional eating is the practice of consuming large quantities of food — usually “comfort” or junk foods — in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

    Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems. Eating becomes a habit preventing us from learning skills that can effectively resolve our emotional distress. When we are able to identify what triggers our emotional eating, we can substitute more appropriate techniques to manage our emotional problems.

    How to Tell the Difference

    There are several differences between emotional hunger and physical hunger:

    • Emotional hunger comes on suddenly; physical hunger occurs gradually.
    • When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you’re open to other food options.

    emotional-eating-2

    • Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
    • You’re more likely to keep eating, even when you are full, if you’re eating to satisfy an emotional need. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.
    • Emotional eating can leave behind feelings of guilt or shame; eating when you are physically hungry does not.

    Identifying Triggers

    Businessman eating lunch at desk

    Stress – When stress is chronic, which happens a lot in our fast-paced world, it leads to high levels of the stress hormone, cortisol. This hormone triggers cravings for salty, sweet, and high-fat foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief without even realizing it.

    Stuffing emotions – Eating can be a way to temporarily silence uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you’re numbing yourself with food, you can avoid the emotions you’d rather not feel.

    It’s important to keep in mind that while most emotional eating is linked to unpleasant feelings, it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.

    Boredom or feelings of emptiness – Do you ever eat simply to give yourself something to do or as a way to fill a void in your life? emotional-eating In the moment, It fills you up and distracts you from underlying feelings of uselessness and dissatisfaction with your life.

    Childhood habits – Think back to your childhood memories of food. Did your parents reward good behavior with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad?  Or maybe some of your eating is driven by cherished memories of baking and eating cookies with your mom, or gathering around the table with your extended family for a special home-cooked meal.

    will not eatSocial influences – It’s easy to overindulge simply because the food is there, everyone else is eating, or out of nervousness. Maybe your family or circle of friends encourage you to overeat.

     

    To identify what triggers excessive eating in you, Keep a food diary that records what and when you eat as well as what stressors, thoughts, or emotions you identify as you eat. You should begin to identify patterns to your excessive eating fairly quickly.

    In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment.

    Alternatives to Emotional Eating  (If you would like more specific Essential Oil suggestions – email me, kathy@kathyskinner.com )Child-phone

    If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo. (Elevation Blend, Frankincense, any citrus oil)

    dancing-girl-highresIf you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. (Lavender, Wild Orange, Lemon, Serenity Blend, Balance Blend, Breathe Blend)

    If you’re exhausted, treat yourself with a hot cup of green tea, take a bath, give yourself a 10-15 minute break of meditation/zoning out. (Lavender or Ylang Ylang with Lemon or Sandlewood)

    If you’re boredread a good book, watch a Hikingcomedy show, explore the outdoors, or turn to an activity you enjoy such as gardening, playing an instrument, scrap-booking, etc. (Wild Orange, Lime, Clove, Ginger, Lemongrass, Vetiver, Peppermint)

    glass of waterWait 5 minutes before you give in to a craving. Emotional eating tends to be automatic and virtually mindless. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision. All you have to do is put off eating for five minutes, have a glass of water if five minutes seems unmanageable. Don’t tell yourself you can’t give in to the craving; remember, the forbidden is extremely tempting. Just tell yourself to wait. While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time. 

    Learn to accept your feelings-all kinds. Many time we think that the core problem is that we’re powerless over food, when actually, emotional eating stems from feeling powerless over your emotions. 

    Allowing yourself to feel uncomfortable emotions can be scary. You may fear that, like Pandora’s box, once you open the door you won’t be able to shut it. But the truth is that when we don’t obsess over or suppress our emotions, even the most painful and difficult feelings do subside and lose their power to control our attention. To do this you need to become mindful and learn how to stay connected to your moment-to-moment emotional experience. This can enable you to rein in stress and repair emotional problems that often trigger emotional eating.Healthy Habits

    Your life will be richer when you open yourself up emotionally. Our feelings help us understand and discover our deepest desires and fears, our current frustrations, and the things that will make us happy. 

    Supporting yourself with Healthy Lifestyle Habits will  help you to better be able to handle whatever life inevitably throws your way. Get suggestions in my Back to Basics blog post.

    How do you deal with emotional eating? Leave a comment below.

    Blessings for peace, joy & laughter,

    Kathy

    January 20, 2016 • Essential Oils, Healthy Hints • Views: 1706

  • De-STRESSing the Holidays with Essential Oils

    The time between Halloween and New Year’s Day can get overwhelming with all the things we feel obliged to do. In my two previous posts, De-Stressing the Holidays and De-Stressing the Holidays with Meal Shortcuts , I shared many of the things I do to make this time of year more enjoyable. Over the last several years I have been delving into essential oils and have found them to be amazing in bringing even more balance and harmony into my environment which helps me and those around me.

    One of the many things I like about essential oils is that they do most of the smelling e oilswork.  All I have to do is open the bottle and put a couple drops into my diffuser or take a whiff from the bottle!

     

    Here is a great gift for just about everyone any time of the year

    bath salts in jarRelaxing Bath Salts

     Mix 1 cup Epsom Salts with 10 drops of your favorite essential oil(s) and store in a sealed jar. Tie it up with a bow for gift giving!

     

    De-Stressing Essential Oils*

    Cypress – encourages one to cast aside worries and let go of control so they can enjoy the thrill of being alive

    Elevation, The Joyful Blend – assists in letting go of lower energy vibrations and can soothe the heart and balance emotions.

    Geranium  is a great balancer, due to it being an adrenal cortex stimulant, & helps regulate moods. It creates a sense of security and comfort It is gently uplifting and balancing. 

    Lavender – calms the insecurities that are felt when one risks their true thoughts and feelings.Essential aroma oil with lemon and mint on wooden background. Selective focus.

    Lemon – improves one’s ability to focus, restoring energy and mental flexibility

    Lime – instills courage and joy in the heart and reminds one to be grateful for the gift of life.

    Roman Chamomile – restores one’s confidence to do what they came to do

    Serenity, The Resting Blend – assists to calm feelings of hostility, fear, anger, jealousy, rage and resentment

    Ylang Ylang – assists those feeling over-stressed and helps restore joyfulness

    *NOTE – Not all essential oils are of the purity which is why I ONLY purchase from one brand, doTERRA Certified Pure Theraputic Grade Essential Oils. If you would like to learn more and/or purchase at Wholesale pricing, contact me, Kathy@kathyskinner.com

    Diffuser greenair

     

    This is a great diffuser to bring those up lifting aromas into yorur home or office. I’ve had mine for over 2 years and love it! Get it HERE

     

     

    Blessings for a wonderful Holiday Season,

    Kathy

    October 20, 2015 • Essential Oils, Healthy Hints, Mind Managing • Views: 625

  • De-STRESSing the Holidays with Meal Shortcuts

    I thought you might also like some meal shortcuts. I use most of these all year long but even I need a reminder especially during during this upcoming time of year!

    In my previous post I shared some of the things I do to De-Stress the Holiday Over Load between Halloween and New Year’s Day. Check it out HERE. Click HERE to learn about using essential oils to help with de-stressing the Holidays or anytime of the year.

     

    As a general rule, I have to remind myself that I just can’t do it all AND remain sane. family cleaningSo I now have others in the household share in the daily & seasonal chores. If they can do a job 75% as well as I do it, then they can do it. Unless of course it is to dangerous or personal.

    My Meal Shortcuts

    • EVERY time you make a meal or snack – make twice as much. Store the extra for a time when you are rushed. With this you are more likely to stay with your health & weight goals. 

    Do you dread playing hostess, doing all that cooking, making sure your house looks “perfect,” worrying about having enough space for guests to sit or mingle?

    • Revive the potluck. Ask everyone to bring a holiday favorite. You supply the wine, cocoa, and/or gingerbread men
    • Do as much prep work ahead of time as possible.
    • Delegate parts of the meal out to your guests, asking them to bring side dishes, desserts, drinks, etc.
    • Make a list of all your necessary Holiday dishes and baking, then determine from there what can be made in advance, or at least what prep work you can Chopping-foodget done early. That list will come in handy when grocery shopping too.
    • Before putting items away, chop up all vegetables, like those for stuffing or side
      dishes. Or at least store them all together so you eliminate the time searching. 
    • Combine all spices needed for dishes, like your favorite pie, in advance to cut out the time spent measuring.
    • Most side dishes can be cooked the day before, and warmed through the day of. Other holiday essentials, like cranberry sauce can be made weeks intappo_crowd-430x287 advance and frozen.

    If all else fails EAT OUT. Make having a festive dinner at a restaurant your new holiday-season tradition — no cleanup!

    Remember the most important thing is to enjoy your time with family and friends!

    Kathy

    Kathy@kathyskinner.com

    October 15, 2015 • Healthy Hints, Recipes • Views: 622

  • De-STRESSing the Holidays

    Since moving to the Northwest, I find that I really enjoy all the seasons even more than before. Each one brings something special. But more and more over the years it seems that Fall never lasts as long as the other seasons. Maybe it’s because of all the marketing for the holidays happens earlier and earlier each year. When I was young, it was taboo to have anything even in the stores for Christmas before Thanksgiving!

    Halloween-decorationThe Holidays can be stressful, that period of Halloween through New Year Day. Our ‘To-Do’ list can sometimes seem overwhelming. When I start feeling the panic of it all, I have learned to take several deep breathes and then begin to revisit my priorities. It always amazes me at how off track I can get due to pressures of society and well intended family and friends. Here are some things I have done to simplify so I can really enjoy this special time of the year. 

    The Basics:

    • Keep expectations for the season manageable.
    • Organize your time and make a list and prioritize the activities that really matter.praying hands
    • Be realistic about what you can and cannot do.
    • And remember to schedule some down time to relax and take care of yourself.

    O.K., I know what you’re thinking. That last bullet point might sound counterproductive during what’s supposed to be a season of loving your fellow man. But believe me it is REALLY important! 

    Regularly giving yourself time to regroup, without distractions, gives you both energy and calm. That means you will be more fun to be around AND you will be able to focus better, therefore accomplishing more in less time

    • exerciseGet your sleep, exercise, water & eat healthy. Having a small snack between meals can help to keep your stamina and mood up, so aim to eat something 4-5 times a day
    • Before answering an invitation or building a gingerbread house, Check in with your body first, every time pause to notice how you feel. Are you excited or tense, relaxed or head-achy, calm or vaguely nauseated. If you’re not good to go, don’t do it. And don’t worry about what others will think.
    • Say “yes” to the bigger gatherings. Attending events where you’ll see lots of faces in a short period really helps me feel less obligated to attend lots of smaller events over successive evenings. Big parties can be exhausting, but then you’re done.  

    New-Year-Party-Eve-Tips-Ideas7

    • Take a mid-party break. Step outside. Look up at the stars. Or Find a quiet corner where you can listen to music alone for a few minutes or do some deep breathing, even if it’s just in the bathroom.

    De-stress the gift giving

    I don’t know about you, but I find gift shopping very stressful. All the tips below are ones I have done ( still do many) and they have all been received well.

    • Give the gift of experience. Tickets to a sporting event or arts performance, a gift certificate to a favorite restaurant, membership to a zoo or museum. Bonus: One-stop shopping. You can give the same gift to many recipients.
    • gift certificateGive the gift of your presence. Make coupons for activities you can share with an older or younger relative: shopping or fishing outings, regular ice cream parlor visits, time to read together or play cards together. Young parents might like babysitting favors. Older adults might welcome drives in the country.
    • Give uniformly. Find a single gift that works for all the adult relatives or business associates on your list (a food or ornament souvenir from a favorite destination or your hometown) and another for all the kids (iTunes gift cards are a safe bet).
    • Give a handmade holiday.  Try burning CDs, a photo calendar or mug, making spaghetti sauce, baking, crafting, drawing, and so on. It’s amazing how creative even non-“handy” people can get.

    De-stress the Decorating

    All those lights, all that razzle-dazzle — it takes effort, not to mention energy and resources. Downshifting to a more ecologically friendly holiday is a simple way to get a simpler look.

    • Put up just a few lights or better, Skip the lights in front of the house (and maybe even the tree). Fewer watts to burn, fewer strings for you to get tangled in.
    • Decorate with natural elementsFill bowls with pinecones or clove studded oranges. Bring red berry &/ or pine branches indoors (or snip boughs from the christmas-tree-branches-lg bottom of the tree). Bonus: No hauling boxes of decorations down from the attic. When the season ends, you can just pitch everything on the compost pile.
    • Wrap gifts in paper you already have on hand. Ordinary newsprint or paper grocery bags look festive tied with string in red or silver. No newsprint in this digital age? Try recycling some of those holiday catalog pages for smaller gifts.

     

    De-stress Traditions

    At the root of a lot of holiday stress is feeling the need to do certain things, in a certain way, in the name of tradition. Maybe you want to please aging parents or carry on in their memory. Or maybe your focus is on creating the same traditions, so your kids will know them, too. Either way, the effort often creates more stress (for you) than bliss.

    • Don’t assume, ask. Find out which parts of the holiday truly mean the most to your loved ones. You might be surprised by what others really like. Caroling? A special feast? Baking together? Driving around to look at the lights andMother and daughter baking cookiesdecorations? Keep one or two of those traditions — period — and do them up.
    • Shift your focus. Decide to make happy memories, rather than continue traditions for tradition’s sake. The more relaxed an event, the more likely everyone will want to keep it up, making future holidays easier, too.

    Shifting the focus away from so-called ‘obligations’ to what really matters to those you love and care about will make for a happier next couple of months filled with precious memories.

    Get Meal Shortcut Tips HERE

    To help with De-Stressing the Holidays with Essential Oils click HERE

     

    Share your favorite traditions below,

    Kathy

    October 13, 2015 • Healthy Hints, Mind Managing • Views: 895

  • Healthy Flavored Water

    I don’t know about you but I actually like the taste of water. And like everyone else I too like some variety. Since it is a vital nutrient that I need to consume a lot of, I am always looking for a healthy way to do things, after all  I only have this one body. Why am I so obsessed with water? Check out my post on 12 Reasons to Drink Water.

     

    Here Are Some Healthy Ways to Make Flavored Water

    • Essential oil with orange peelEssential Oils (Not all essential oils are quality controlled and safe for consumption. This is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils)- Lemon, Lime, Wild Orange, Bergamot, Grapefruit, Peppermint, the Slim & Sassy, the Metabolic Blend are a few of my favorites. I just add about 3 – 4 drops to my 12 ounces and voila healthy and tasty water.
    • Stevia flavored sweeteners (my favorite is watermelon
    • Fruit juices (add just a little as these have calories)
    • Fresh Veggies & Fruits – cucumbers, celery, zucchini, tomatoes, watermelon, strawberries, mint, grapefruit and orange slices. Remember to wash them thoroughly.
    • Herbal Tea – High Alkaline (helps Ph balance) with No caffeine it makes a mint teagood water replacement. To me hot or cold there is nothing like a cup/glass of tea! When the weather is warm out I drink a lot of Iced Tea so, I make it by the batches. Fortunately I still have my ice teaMr. Coffee Ice Tea Maker (I think I got it in the 80’s).  It is also easy to make iced tea either on the stove or using solar power. If you do decide to pour your hot tea over ice, REMEMBER to put a spoon in the glass so it doesn’t crack!
    • Flavored Ice Cubes –  This is an easy way to have flavored water on hand. Just pour pureed fruit or vegetables into ice trays or add a piece of fruit, herbs or veggies and then add water in the trays. Let them freeze up and add to your glass of water for a tasty treat!  pouring into tray

    I’m always looking for more great ideas so please share in comments!

    Kathy

    Kathy@kathyskinner.com

     

     

    September 16, 2015 • Essential Oils, Healthy Hints • Views: 1583

  • 12 Reasons You’ll Want to Drink Enough Water

    As the weather begins to cool down, it is very easy to slack on our water consumption. But we shouldn’t as it plays an important role in our diet, and this extends to everyone. It doesn’t matter whether you want to lose weight, gain weight or stay the same weight! We all know we can’t live without water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water and lungs about 83% water. The skin contains 64%, muscles and kidneys about 79% and bones about 31%, so it is important to drink enough water!

    O.K., but just why is it so important? Check out some of the many reasons below and ways to get more of it into you:)

    Reasons To Drink MORE Water

    1. Assists digestion, absorption and assimilation of food. If you don’t drink enough water you can’t get the full benefit of nutrients in the food you eat.

    2. Assists excretion of waste from bowel and kidneys. If you don’t drink enough water you get constipated, have headaches, bad breath, and put your kidneys under stress. Water drinking

    3. Regulates body temperature. If you don’t drink enough water you compromise the evaporation process you skin uses to keep you cool.

    4. Your blood is 92% water. This is your body’s transport system distributing nutrients around the body.

    5. Water is a natural appetite suppressant. Your brain does not differentiate between hunger and thirst. Multiple studies found that when people drank two cups of water before a meal, they ate about 75 fewer calories, or about 13%, compared to the participants who didn’t get their water in
      before eating.

    6. Water makes your metabolism burn calories 3% faster

    7. It boosts energy levels. The most common cause of daytime fatigue is dehydration.

    8. Helps reduce blood pressure & high cholesterol  stethoscope

    9. Drinking water can ease joint pain

    10. Water can prevent headaches. Lack of water to the brain can cause numerous other symptoms as well. Such as problems with focus, memory, brain fog and/or fatigue, also sleep issues, anger, depression and more.   

    11. Reduces chance of developing kidney stones

    12. Reduces fat deposits. Studies show that a decrease in water intake can cause fat deposits to increase. Whereas the increase in water can actually reduce the fat deposits

    How Much Water To Drink?

    Drink about one half your body weight in ounces of water each day. glass of waterI know this may sound like a lot but if your body hasn’t been getting enough, your body may have developed a pattern of storing the little it gets – hence – swollen ankles!

    • The aim is to drink water consistently. If you drink too much all at once or too fast, it will simply pass through you, with little or no benefit to your body.
    • For every cup of caffeinated, alcoholic or soda you drink you will need to drink another TWO glasses of water to counter the diuretic effect.
    • If exercising is part of a weight loss program a bit more water should be included to account for water loss from sweating.
    • Start your morning with a glass or 2 of water. You have lost 1
      quart during the night just sleeping. Drinking water on an empty stomach helps to purify the colon making it easier to absorb nutrients. I always include Lemon Essential Oil to help with the detoxing process. (Not all essential oil brands are safe for consumption. That’s why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils)
    • Drink a glass before each meal – and then drink more between meals or snacks. Just don’t drink too late in your day or you’ll be up & down all night!

    There is absolutely no doubt about it. When you start drinking enough water regularly, there are great benefits. You may notice your skin significantly improve and even tired muscles will thank you. Most people find their energy is increased and constipation and headaches are reduced, as well as hunger pains. The really exciting part – many people notice a reduction in weight and/or inches just from drinking more water!

    Here to YOU!

    Kathy

    Kathy@kathyskinner.com

    September 15, 2015 • Essential Oils, Healthy Hints • Views: 2611

  • Cucumber Soup

    Hot Summer days mean I’ve been looking for ways to eat HEALTHY without heating up the kitchen. In the process I have learned a lot more about eating raw. (Another post on this!) It has been fascinating and fun as I experiment with new recipes, changing over some of my favorites and creating new recipes of my own. Below is one of my new concoctions. We love it! This soup will definitely become a staple for us.

    It is great as an appetizer,  main course or snack. I really like that it is easy to prepare, can be made ahead, and the flavor can be changed up by using different herbs. Our favorite herb so far to use is basil.

    CUCUMBER SOUP

    Makes about 2 – 1 ½ cup servings

    Ingredients:

    • 10 oz frozen spinach chopped
    • 1 cucumber, peeled and chopped (about 2 cup)
    • ¾ cup of water
    • ½ T lemon juice
    • 1/2 t minced garlic (1 clove)
    • 1/4 t Sea salt
    • ½ c chopped green onions including greens
    • 1 ripe avocado, chopped
    • 1 T extra virgin olive oil
    • 1 T minced fresh herbs (parsley, basil, mint, etc.)
    • or 1 drop essential oil  (basil, mint, cilantro, thyme, etc.)

    Directions:soup 1st blend

    • Place the spinach, cucumber, water, lemon juice, garlic, onions and salt in a blender and process until smooth.
    • Add the avocado and EVOO and blend again until smooth.
    • Add the herbs and blend briefly to mix.
    • Serve immediately or refrigerate for at least 2 hours before serving for a chilled soup,

    soup blender & cup Per serving: 192 calories, 15 g total fat,121 mg sodium, 13 g carbs, 8 g fiber, 3 g sugar, 6 g protein

     

     

    I am making this again this week and plan on using cilantro essential oil for my herb. A perfect complement to our Sevichi salad!

    Check out my blog post on the health benefits of different herbs HERE

    Let me know what your taste buds think!

    Blessings for Health, Joy & Laughter,

    Kathy

    NOTE: Not all essential oils are safe to ingest. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils! Check them out HERE

    July 25, 2015 • Essential Oils, Healthy Hints, Recipes • Views: 1630

  • Natural Sore Muscle Relief

    With all this nice weather means I am spending more time outdoors. How about you? I just came in from some heavy duty gardening, you know the digging, bending, squatting with pulling and pushing. I thought I was in pretty good shape but some muscles let me know otherwise! That’s when I am so happy to have my essential oils to give me some natural sore muscle relief.

    I have found that Soothing Rub works great. (get it from me; kathy@kathyskinner.com) I have used it after gardening, long hikes and hikingeven when I tweaked something in my back while changing the bed sheets (showing my age here).

    This Rub is a soothing solution for sore muscles and joints. Wintergreen, Camphor, Peppermint, Blue Tansy, Blue Chamomile, Helichrysum, and Osmanthus work together to soothe and relax muscles and ease achy joints. Its effects are deep and penetrating with sustained results. Once gently rubbed into the area of discomfort, it’s cool therapeutic benefit will be felt almost immediately.

    To use the Soothing essential oil blend, I usually massage it along with a few drops of a carrier oils like Fractionated Coconut Oil. You could also use Virgin Organic Coconut oil but this will leave a bit of a greasy feel.

    When I using the Soothing Rub, all I need is to massage on about a pea size amount of the lotion.

    Remember a LITTLE bit goes a long way (about the size of a pea) and you can always reapply as needed. It doesn’t build up in your system like some medicines do.

    So whether you have been working out in the gym, outsideworking with computer in the yard, spending long hours on the computer or just going at it in a go get-um way, this rub provides instant relief for the occasional discomfort of tired, sore, and worn-down muscles and joints naturally. This is definitely in my medicine cabinet. Click HERE to get in yours!

    Interested in learning more about essential oils? Email me to learn more and/or how to get discounts at kathy@kathyskinner.com 

     

    These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease. Pregnant or lactating women and persons with known medical conditions should consult a physician prior to the use of any product.

    June 9, 2015 • Essential Oils, Healthy Hints • Views: 594

  • Conquering Plateaus

    We are just about half way into the year and a good time to check in on those New Year Health Goals you made. I hope you are still working on them. But maybe things aren’t coming along so well. After the initial gung-ho and the first results, it is sometimes hard to stay motivated. This especially happens when the positive results are not showing themselves as much or maybe not at all! There can be lots of reasons for the plateau.

     Below you will find a check list to help you with conquering plateaus and getting back on track. The list can be applied to any ‘Healthy Habit’ Goal you have set up for yourself, from physical, emotional, to relationships and more.

     

    Plateau Check List

    What Goal did you set for yourself? ________________________

    Ask yourself these three questions:

    • “What am I doing?” _______________________________________
    • “What’s working?” _______________________________________
    • “What isn’t working?” _______________________________

     

    Tips to Break Through the Plateau and Get Back on Track

    • journaling Be accountable to yourself.  Keep an ACTIVITY JOURNAL. Write down what are you doing? Eating? Feeling? Why do you suppose you are or aren’t doing what you said you wanted to do?

     

    • Revisit your “WHY”. What good results will you get by developing this ‘Healthy Habit’?

    ________________________________________

    surround yourself

    • Find a ‘Healthy Habit BUDDY’.  Set up check-in dates to encourage each other on your progress. Knowing you have to tell someone that you spent 20 minutes walking or clearing out closet clutter will help to keep you on track. My Buddy ___________________________

     

    • Lunch Change up your routine a bit. If packing your lunch and snacks for the day isn’t happening every morning then switch it to the evening before, preferably when making dinner. This way you can stay more on track with your goal to cut expenses and/or unhealthy eating. What needs to change up?  Changes to make _______________________________________

     

    • Have you been calendaring the ‘little’ activities to do that will get you to your goal? I love this  quote from John Alder -“If you want to accomplish something big, PUT IN ON YOUR CALENDAR. CONSIDER THAT IT’S NOT EVEN REAL UNTIL IT IS SCHEDULED.”  What to calendar ________________________________

    Assortment of High Fiber Foods

    • Are you getting enough of the basic food groups? Protein? Fiber? Healthy Fats? Veggies? Water???? The body needs fuel to get things done!  What foods to increase ____________________________

    Foods to decrease______________________

    • MH900422198 Are you getting 7-8 hours sleep most nights? Without adequate sleep, our hormone balance is off, making it harder to get the things done we need to do, react in a rational manner to situations that come up, to process our food and make good health decisions. How many hours am I averaging NOW? _______
    • Are your goals realistic? Do they need a little tweaking? Maybe a goal needs to be pitched because it isn’t relevant anymore. What to tweak _______________, what to pitch _____________________________

    Check out my Back to Basics blog post for more ways to get back on track.

    Doing

     

     

     

     

    Needing a little bit of help, encouragement? Contact me at Kathy@kathyskinner.com. I’m here for YOU!

    May 26, 2015 • Healthy Hints, Mind Managing • Views: 618

  • DIY: Relax & Detox Bath Salts

    It’s time for a little Spring Cleaning and a good reminder that we should regularly be doing a little ‘Spring Cleaning’ inside our bodies as well. This DIY: Relax & Detox Bath Salts make it an enjoyable process.

    This is a process of soaking the body in a hot bath with Epson Salts (unscented) and essential oils.  Be sure and mix the oils well before entering the bath.

    • 1 cup Epson Salts
    • 4 drops each of Lavender, Geranium, Lemongrass essential oils (contact me Kathy@kathyskinner.com)
    • 1 tub of hot water
    • soak 30 minutes or a long as comfortable bath salts
    • follow with a warm soapy shower to rise off toxins, then a cool rinse
    • use daily, weekly, monthly depending on the health needs of the individual
    • be sure to drink lots of liquid (filtered water, water with Lemon essential oil or other citrus oils)

    First thing every morning I drink filtered water with Lemon Essential Oil. It is a great tonic for the liver and helps rid our bodies of toxins including petro-chemicals. Due to its high limonene content, Lemon is a powerful natural cleansing properties that can help ward off free radicals. Taken internally, Lemon provides cleansing and digestive benefits, can soothe an irritated throat, and supports healthy respiratory function. This is my go-to essential oil to help keep my body healthy.

    Tell me below what do you do to rid toxins from your body?

    Happy soaking!

    Kathy

    NOTE: The advice shared on this site has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that the products and essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis.

    March 23, 2015 • Essential Oils, Healthy Hints, Recipes • Views: 1079