DIY

Slip into bathtime bliss with homemade bath salts

  • Are you living your best bathtub life? What if we told you there was a way to turn a simple soak into something extraordinary?

    Seize the bathtime bliss of your dreams with these DIY floral bath salts.

    Blend them with Citrus CBD Oil for a splash of peppy, pick-you-up scent or Lavender for dreamy, hypnotic vibes, so you can lie back, breathe deep, and soak in the moment. Carpe diem, baby.How to make DIY floral bath saltsStart with your salts. We used Epsom salt (the fragrance-free, no-frills version for a blank canvas) and all-natural rock salt. But you could amp up the aroma with a scented salt instead or sub in coarse sea salt and baking soda. Visit your local supermarket or craft store to find bath salts for just a few dollars.

    Each bath salt recipe makes approximately 2¼ cups—enough for two baths or a jar for you and a jar to gift to a friend who really needs to calm the F…loral down.

    Citrus CBD Oil bath salt

    You know what’s super satisfying? Slipping your tired muscles into a steamy tub infused with CBD and essential oils. It’s basically aromatherapy bath heaven.We used Citrus CBD Oil for its sunshiny scent and its skin-softening coconut oil. While you can add any essential oils you want, Citrus Fresh™ gives this homemade bath salt a bright, clean aroma. Are the calendula petals we included totally necessary? No, but let’s be honest—they look freaking fantastic. I mean, just imagine the Instagram potential of these babies floating in the tub.

    Ingredients:
    • 1½ cups rock salt
    • ½ cup Epsom salt
    • ¼ cup calendula petals
    • 2 full droppers of Citrus CBD Oil
    • 10 drops of essential oil

      Directions:
      1. Combine rock salt and Epsom salt in a bowl and stir until blended.
      2. Add calendula petals, CBD, and essential oils.
      3. Stir until everything is incorporated.
      4. Divide into mason jars (or any old glass containers) and store for up to 2–3 months in a cool, dry place.Lavender bath salt

      Who says getting clean has to feel like a chore? Make bathtime a revitalizing ritual with this lovely Lavender and salt blend. Sink into a tub of sweet-scented florals and you’ll slip away to far-off places—perhaps a lavender field in France or a luxurious spa.Don’t have sprigs of lavender on hand? You can get the same aroma with only Lavender essential oil. You can also scent your bath with rose petals, rosemary, mint leaves—whatever flowers and herbs you like. The garden’s the limit!

      Ingredients:
    • 1½ cups rock salt
    • ½ cup Epsom salt
    • ¼ cup dried lavender buds
    • 10–15 drops Lavender essential oil

      Directions:
      1. Combine rock salt and Epsom salt in a bowl and stir until blended.
      2. Add dried lavender buds and essential oils.
      3. Stir until everything is incorporated.
      4. Divide into mason jars (or any old glass containers) and store for up to 2–3 months in a cool, dry place.

      Tip: This is a great opportunity to create the fragrance of your bath salt dreams. Add 2–3 of your favorite essential oils for a spa-like blend.How to use DIY floral bath saltsFill your tub with warm water (or piping hot—you do you, boo). While the tub is filling, pour the bath salts into the tub directly under the faucet. This gives them a chance to disperse through the tub. Then sink deep, inhale, and emerge feeling brand new.
Fitness

Perfect your practice: 7 best essential oils for yoga

Like avocado and toast or acai and granola, yoga and essential oils are a match made in heaven. Whether you’ve been doing yoga for years or don’t know your asana from your pranayama, you can benefit from adding these power-packed aromas to your practice.

Need help to feel grounded during your vinyasa? There’s an oil for that. Want to transform your room into a serene yoga studio? There’s a diffuser blend for that. Can’t seem to get the stinky-feet smell out of your yoga mat? You’re not alone! And guess what? Essential oils can help there too.

Ready to discover the benefits essential oils can bring to your yoga class or at-home routine? Check out some of the best essential oils for yoga, plus ways to perfect your practice with aromatherapy.

Best essential oils for yoga

• Lavender essential oil
• Patchouli essential oil
• Frankincense essential oil
• Orange essential oil
• Sacred Sandalwood™ essential oil
• Clary Sage essential oil
• Eucalyptus Radiata essential oil   

How do you use essential oils in yoga?

Essential oils enhance your yoga practice in many ways, from setting the scene to keeping your mat smelling fresh and clean. Wherever you are in your yoga journey, get more out of your flow with these tips.

1. Namaslay with a room spray. Before you start your sun salutations, mix a few of your favorite oils from the list above in a spray bottle with water. Then spritz into the air to surround yourself with the soothing scents of nature.

YL tip: For 3 ounces of water, add 15–20 drops of oil.

2. Mind your mantra. As you set an intention for your yoga practice, put a drop of Sacred Sandalwood on your heart center.

3. Bring it ommm. Dilute a drop of Patchouli or Clary Sage and rub onto your wrists. Breathe in the scent during difficult poses like crow and wheel.

4. Sink into stillness. One of the best ways to use essential oils in savasana is by rubbing a drop of Lavender or Frankincense into your forehead and massaging it toward your temples.

bottle of lavender essential oil

5. Make a mat mist. Combine 4 ounces water, 4 ounces witch hazel, and 3 drops Orange essential oil in a spray bottle; spritz onto your mat and wipe clean. Roll the mat up when it’s dry.

6. Treat yourself to a spa-like reward. Before you hit the mat, dampen a washcloth with cold water and a drop each of Eucalyptus Radiata and Sacred Sandalwood. Then pop it in the freezer, so it’s nice and frosty for your cooldown.

7. Amp up the ambiance. Set the scene for another successful yoga practice with these studio-worthy diffuser blends.

Say “Ommm” diffuser blend

Practice deep inhalations with the peaceful aromas of Lavender and Sacred Sandalwood boosted by the refreshing, rejuvenating scent of Eucalyptus Radiata.

3 drops lavender 3 drops sacred sandalwood 3 drops eucalyptus radiata

Yoga Retreat diffuser blend 

Transport yourself to a serene mountainside retreat with a rich, earthy blend of PatchouliFrankincense, and Clary Sage warmed by a pop of sunny Orange.

3 drops Patchouli 2 drops Frankincense 2 drops Clary Sage 1 drop Orange

How do you use essential oils for yoga? 

Tell us in the comments!

Fitness, Health

How Much Water Should You Be Drinking?

Importance of Staying Hydrated and How Much Water You Should Be Drinking

Staying hydrated means taking in fluids. Drinking fluids especially water is important for your body. Your body needs water mainly because water makes up about 60% of your body. However, apart from maintaining that balance, there are numerous benefits to staying hydrated:

Improve Physical Performance

During physical activities especially those that are intense, our bodies use up a lot of water. These situations include during workouts, running or carrying heavy weights. Therefore, it is important to stay hydrated before, during and after such intense exercises. Proper hydration increases endurance, reduces fatigue as well as lowers your heart rate.

Cools Down the Body

As a person who is active in exercises, you should know that your body emits heat by increasing the size ofblood vessels close to your skin’s surface. This is why your face and other parts of your body becomes red when you are exercising. This results in more blood flow as well as more heat being released into the air. If you are poorly hydrated, then it takes more effort for environmental temperatures to trigger blood vessels to widen hence you stay hotter.

Promotes Cardiovascular Health

Water is essential to blood formation meaning that with fewer water levels in your body, your blood volume will also be low. This prompts the heart to work twice as hard to pump blood to get oxygen to your cells. In turn, this will make it more difficult for you to walk or walk up a normal flight of stairs.

Better Performance in Muscles and Joints

This is especially important for people who exercise. If well hydrated, then the water inside and outside contracting and expanding muscles facilitates movement of nutrients and oxygen into the muscles and movement of toxins and wastes out of them. This makes them perform better. Water also plays an integral part in lubricating joints.

It is recommended that you should drink at least eight 8-ounce glasses of water which amounts to about 2 liters of water.

Click here to learn more about essential oils I use to flavor my water and provide additional health benefits

Animals

Keep the dog but not the funk: 5 steps to get rid of dog smell

We. Love. Dogs. Period. End of story. Forever and ever!

Their soft fur, their precious kisses, their tail wags, their musty smell. Well, maybe not that last one.
It doesn’t matter if you prefer tiny little chihuahuas or massive St. Bernards, dog smells are not fun in any household. The good news? You don’t have to choose between a house that smells good and your canine companion. Follow these steps to get rid of dog smell but keep lovin’ on that dog!

How to get rid of dog smell

When you’ve amassed amazing amounts of “I love dogs” T-shirts but find you don’t love dog smell, start with these steps to get rid of unwanted animal aromas.

Step one: Buster gets a bath

In the game of odor elimination, start with your most valuable player: the dog.

1. Give the dog a bath before you clean so you aren’t fighting a losing battle. A stinky dog lying all over your furniture seconds after you clean it is like brushing your teeth while eating. Animal Scents® Shampoo is formulated with your pup in mind, so you know it is safe and toxin free.

2. In a pinch? Make Rufus smell better—at least temporarily—with a scent like Animal Scents® T-Away™. Put a drop or two in your palm (depending on the size of your dog), rub your hands together, and give him some pets and pats of love to rub the oil through his fur.

Real talk: If your dog is too stinky, it is worth a trip to the vet. Dogs get their distinct smell from an oil that their skin produces, but if Fido’s funk goes beyond what’s normal, the vet may be able to help. As always, check with a vet knowledgeable in essential oils before using them on your dog.

Step two: Sparky’s stuff needs a wash

Pupper’s bed, blankets, and crate get stinky the fastest. Add washing and scrubbing these items to your Monday through Sunday cleaning checklist to prevent smells from getting overwhelming.

1. Wash Bandit’s blankets. Dog bedding may be the smelliest part of the house because she is constantly rolling around in it. Thieves® Laundry Soap is plant based and leaves no chemical or synthetic residue, so it’s safe for pets.

2. Vacuum dog beds. If your mutt’s mattress doesn’t come with a removable, washable covering, vacuum up hair and dander on a weekly basis. Use an attachment to get into the seams and corners. But really, if removal is possible, throw the bed’s cover in the wash with the blankets.

3. Wipe down the crate. Wipe down the crate inside and out with a damp rag and this DIY cleaner packed with extra deodorizing power, thanks to white vinegar.

Combine all ingredients in a spray bottle. Spray liberally inside and outside the crate and wipe with a clean cloth.

Dog accessories and bottles of scents on the ground.

Is Thieves Household Cleaner safe for dogs?

Thieves Household Cleaner can do just about everything, but is it safe for furry friends? Yes! When used as directed, it is A-Okay to use around cute and cuddly canines!

4. Food and water bowls. Give Chief clean dishes! Wash and dry all bowls and food stands once a week following manufacturer directions. Remember to wipe down their placemat while you’re at it.

5. Remember the little things. Collars and leashes can harbor stink too. Fill a sink with warm water and a small amount of gentle soap like Animal Scents® Shampoo or Thieves® Household Cleaner. Let the collar and leash soak for 10 minutes, then gently rub it together to remove any stains (avoid using a scrub brush, as it may damage the collar). Rinse and lay flat to dry. Finish with a drop of Animal Scents® ParaGize™ on the collar for an ongoing fresh scent.

Step three: Marley’s messes get tidied up

From drooly jowls to dragging the garbage throughout the house, these tail-wagging sweethearts can be good at making messes.

1. Accidents happen. Use this DIY pet stain and odor remover when they do.

2. Vacuum on the reg. We’re not just talking about carpets, although you should vacuum those twice per week depending on how much your dog sheds. Vacuum the couch, chairs, and anywhere you allow your dog to sit and lay. We know—it’s a hassle. But would the dog lovers of the world have it any other way?

3. Sweep well and mop with a strong solution. Sweep every nook and cranny often to pick up the dirt, hair, and dander your pet tracks through the house; then use a pet-safe cleaner (Thieves to the rescue again!) to mop the floors. For tile and laminate floors, mix up this recipe in your mop bucket:

For wood floors, omit the dish soap and add 2 tablespoons of grapeseed oil.

4. Wipe up messes as they occur. Use the same spray you used in the crate to wipe up drool or muddy footprints.

5. Don’t forget the car. Can you get rid of dog smell in the car? Yes! Use a seat protector and wash it according to manufacturer instructions. Wipe down hard surfaces like the dash and door panels.

Step four: Spike’s smell gets evicted

Covering odors doesn’t cut it—you need to absorb them first. It’s similar to diffusing; why cover smells with toxic air fresheners when you can totally eliminate them with essential oils?

1. Scented baking soda. Infuse 1 cup of baking soda with 10–20 drops of your favorite dog-friendly scent—we like Valor®, Stress Away™, or Lavender. Sprinkle the baking soda on carpets, couches, and chairs and let sit overnight, then vacuum up baking soda in the morning. The baking soda will absorb odors, and the oils will leave a pleasant “Our house is always clean!” scent behind.

2. DIY charcoal satchels. Place a few odor-absorbing charcoal briquettes or lava rocks in an old sock and place it out of Bandit’s reach. Replace the charcoal every few months to ensure its odor eliminating effectiveness lasts. For adding great aromas once you take the nasty ones away, add a drop of essential oil to that sock each week.

Step five: Frankie adores fresh scents

When your house no longer smells like your favorite cuddle buddy, it’s time to infuse your space with inviting scents.

1. Choosy dog moms choose essential oils wisely. Remember to use essential oils that are as good for your little buddy as their go-to treats and toys. Check out our guides on using oils around all your pets, whether they have fur, gills, scales, or feathers.

2. Amazing aromas in your abode. Are you officially ready for an incredible-smelling habitat? Essential oils can be a natural and effective way to get out the funk!

Scents on the floor with food and toy

Happy to use your favorite products on your favorite pups?

DIY

DIY garbage disposal fresheners

Ever wonder what that funky smell is coming from your kitchen sink? We’re not exactly sure what it is either, but we do have the solution—DIY garbage disposal fresheners!

This easy DIY takes less than an hour, including cleanup! It’s all natural and completely safe for the environment, and the fresheners will make your disposal smell as fresh and clean as a meadow of daisies!


Supplies: 

Rosemary essential oil

1 cup baking soda

¾ cup liquid Castile soap

½ cup salt

30 drops essential oil

¼ cup water

Measuring spoon (we used a tablespoon)

Yield: approx. thirty 1-inch fresheners

Directions: 

1. Combine baking soda and salt in a bowl.

2. Add Castile soap and essential oils. See our scent ideas below!

3. Add water, 1 tablespoon at a time, until the mixture reaches the texture of wet sand.

DIY Garbage disposal fresheners

YL tip: If you add too much water, the mixture won’t pack together or dry properly. Add more baking soda and salt to get the texture of wet sand.

4. Pack the mixture into the measuring spoon.

YL tip: To get your freshener out of the measuring spoon, tap the spoon lightly on the counteruntil the contents slide out. Be careful! The mixture hasn’t dried yet, so it might be fragile.

5. Let the fresheners dry for about 24 hours.

6. Store in a sealed glass jar, and keep dry.

To use: 

Put 1-3 fresheners in your garbage disposal. Turn the faucet on a steady cold stream, and run the disposal for up to one minute.


Four tips for keeping your garbage disposal fresh: 

  • Run it often, even when there’s nothing in it, to keep all its parts moving.
  • Always use cold water—hot water can melt grease, which causes clogs.
  • Avoid putting certain things down there, like grease, bones, large fruit pits, and foods that expand when wet, like rice or pasta.
  • Grind small pieces of food thoroughly by running the disposal for longer than you think—a few seconds doesn’t cut it.

Disposal freshener essential oil combos

Classic Clean

20 drops Thieves® essential oil blend

10 drops Lemon essential oil

Citrus Herb

10 drops Rosemary essential oil

10 drops Grapefruit essential oil

Spearmint essential oil

5 drops Peppermint essential oil

5 drops Lemon essential oil

Freshen Up

10 drops Purification® essential oil blend

10 drops Eucalyptus Radiata essential oil

10 drops Spearmint essential oil

Health

3 Natural ways to get your kids to sleep and save your sanity at bedtime

OK, so I am know I am not the only one out there that struggles at bedtime with my kids. If you’re anything like me, by bedtime my patience has run low and if at any point during the day I am going to lose my $h!t it’s going to be at bedtime. When children don’t get enough sleep, they have a tough time controlling their emotion which could lead to being irritable or hyper, which is no fun for anyone. Kids who are consistantly sleep-deprived are more likely to have behavior problems, have trouble paying attention and learning, and tend to be overweight. So although it’s not easy, it’s important to do all you can to help your child get the sleep he/she needs and the peace and quiet you deserve.

We have four kids, all with different sleeping habits. The oldest is the easiest. She will literally put herself to bed and just ask that we tuck her in. Why can’t they all be like this?! The next to oldest will stay up all night if we let her. She’ll play on her phone, watch TV, wander around the house… You name it. The next in line is generally pretty good about going to bed but has a slight case of FOMO which can make her cranky if anyone else is up but she’s ready to go to sleep. The youngest is much like the second oldest in that he will stay up all night. I couldn’t even stay up all night in college without the help of excessive caffeine so I just don’t get it. 

At some point though, each of the kids has struggled with going to sleep or staying asleep. As a mom of four, who cherishes her own sleep and sanity, here are some tips I have come up with to help fight those bedtime blues.

  1. Routine, Routine, Routine. 
    I truly can’t stress this enough. Having a solid bedtime routine is critical in my house for all of us. During the summer this can be tricky but overall, it’s yielded the best success. For me, I can anticipate exactly how much I have to do before I finally get some peace and quiet and for the kids, they have the understanding of what happens leading up to light’s out. Generally for us, the hour to hour and a half leading up to bedtime is showers, getting teeth brushed, a few minutes of play time or screen time and then we get the diffusers going with our favorite “calming oils” (sleepyize, cedarwood, lavender, chamomile, etc.) Routines are especially important for the younger kiddos – infants, toddlers and preschoolers. So I guess you can say I am like a toddler and need my routine to survive bedtime just as much as my kids do. Doing specific things before bed, such as a bath or story time, signal to your child what’s coming next. Knowing what comes next is comforting and relaxing, for both the parents and the kids. Before you know it, your child’s body will automatically start to become sleepy at the beginning of their routine as their body releases hormones signalling that it’s sleep time. Here is an interesting study that was done about the impact of routines at bedtime.

2. Support Their Sleep Hormones
Hormones play a key role in the body’s ability to fall and stay asleep. Being aware of this and supporting your kids (and your own) sleep hormones. This first is to reduce cortisol levels – which is our stress hormone. If cortisol levels are hightened it will be difficult for the child to fall asleep. This means reducing stressful things right before bed – physical activity, serious conversations, etc. Another great way to support cortisol levels in the evening is to dim the lights, keep the house a little more quiet leading up to bedtime and just fostering a relaxing environment. This goes back to having a routine as well because there will be fewer surprises and less rushing to get everything done at the last minute. 

Melatonin is another important hormone that impacts sleep quality and quantity. With the long days of summer, sometimes it may seem impossible to get your kids to bed at a normal hour (especially the younger ones). When my kids were younger, the normal bedtime was 6:30pm and they’d sleep until about 6am. Yes, you read that right. Even during the summer. Your child’s sleep cycle isn’t just dependent on light (or the lack thereof). It’s also sensitive to temperature. Melatonin levels help to regulate the drop of internal body temperature needed to sleep, but you can help regulate the external temperature by limiting blankets and avoiding bundling them up too much. We use cedarwood essential oil at night because it supports the body’s natural production of melatonin which is way better than supplementing melatonin. By supplementing something our body already makes, it signals to our bodies that we don’t need as much therefore inhibiting our natural production. Here is a cool article on all the different horomones that impact our sleep.

3. Make their bedrooms ideal sleeping environments
While this can be tricky since many of our kids like to play in their rooms as well so there can be lots of distractions. At bedtime however, the room should be peaceful, quiet and dimly lit. If your child is uncomfortable with a completely dark room they should have a little night light but nothing overwhelming, just enough to give them security. Along the same lines, if there is a toy or blanket that relaxes them or brings them comfort they should also have that as part of their night-time routine. My oldest daughter (almost 13) still sleeps with a stuffed pink bunny she’s had since she was 6 months old. Shhhh, don’t tell her I told you that. But in all seriousness, it helps her relax and sleep.

Like I said before, I also have diffusers in each of the bedrooms to help create a calming environment. The soft scent of lavender helps all of us unwind after a long day and is part of our nightly routine. The habit of having it on each night helps set the stage for their bodies to relax and also offers theraputic benefits while they are away in dreamland. 

CLICK HERE FOR NATURAL SUPPLEMENTS TO HELP KIDS GET SLEEP


What helps your kids fall and stay asleep?

Comment below

Fitness, Health

What are Micronutrients and Macronutrients?

Macronutrients are essential for the day to day operation of your bodies. Macronutrients include fats, carbohydrates, and proteins which are responsible for various functions in the body.

It is important to understand the purpose of each macronutrient by knowing what core functions they play in the body. Below is a breakdown of how each works.

Carbohydrates

Carbohydrates are mainly energy giving foods. This is because they are digested to produce glucose which is the main source of energy for the body. The glucose is also referred to as sugars. It is the energy source for both the central nervous system and muscles. Excess glucose is converted into triglycerides and stored in the cells until the body needs energy when they are converted back. The name carbohydrates come about due to their chemical composition. They contain carbon, hydrogen, and oxygen. 

Sources of carbohydrates include grains, starchy vegetables, whole fruit and dairy among others.

Proteins

The main function of proteins is bodybuilding and acts as a repair agent. However, in particular, proteins are an important component in every cell in the body. Your hair and nails are majorly made of proteins. It is also used in making enzymes and hormones among other body chemicals. Lastly, proteins are considered an important building block for muscles, cartilage, bones, skin, and blood.

Food sources of proteins include lean meats, poultry, fish, beans, soy products, and nuts.

Fats

Fats can also be considered as a source of energy for the body though it should be consumed in moderate amounts. When the body lacks carbohydrates as a source of energy, then the body reaches into the fat reserves and begins breaking down fat for energy. It is consumed in moderation because when carbohydrates are available, the fat is stored away. 

Sources of fat include fatty fish, avocado, butter, cheese, nuts, seeds and vegetable oils.

Micronutrients

The term micronutrients is used to describe vitamins and minerals in general. 

Macronutrients, on the other hand, include proteins, fats and carbohydrates.

Your body needs smaller amounts of micronutrients relative to macronutrients. That’s why they’re labeled “micro.”

Humans must obtain micronutrients from food since your body cannot produce vitamins and minerals — for the most part. That’s why they’re also referred to as essential nutrients.

Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid or air. On the other hand, minerals are inorganic, exist in soil or water and cannot be broken down. 

When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed.

The micronutrient content of each food is different, so it’s best to eat a variety of foods to get enough vitamins and minerals.

An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body.

Vitamins and minerals are vital for growth, immune function, brain development and many other important functions. 

Depending on their function, certain micronutrients also play a role in preventing and fighting disease.

Water-Soluble Vitamins

Most vitamins dissolve in water and are therefore known as water-soluble. They’re not easily stored in your body and get flushed out with urine when consumed in excess. 

While each water-soluble vitamin has a unique role, their functions are related. 

For example, most B vitamins act as coenzymes that help trigger important chemical reactions. A lot of these reactions are necessary for energy production.

The water-soluble vitamins — with some of their functions — are:

  • Vitamin B1 (thiamine): Helps convert nutrients into energy (7).
  • Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism (8).
  • Vitamin B3 (niacin): Drives the production of energy from food (910).
  • Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis (11).
  • Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for energy and create red blood cells (12).
  • Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose (13).
  • Vitamin B9 (folate): Important for proper cell division (14).
  • Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function (15).
  • Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin (16).

As you can see, water-soluble vitamins play an important role in producing energy but also have several other functions. 

Since these vitamins are not stored in your body, it’s important to get enough of them from food.

Fat-Soluble Vitamins

Fat-soluble vitamins do not dissolve in water.

They’re best absorbed when consumed alongside a source of fat. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.

The names and functions of fat-soluble vitamins are:

  • Vitamin A: Necessary for proper vision and organ function (17).
  • Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth (18).
  • Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage (19).
  • Vitamin K: Required for blood clotting and proper bone development (20).

Fat-Soluble Vitamins

Fat-soluble vitamins do not dissolve in water.

They’re best absorbed when consumed alongside a source of fat. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.

The names and functions of fat-soluble vitamins are:

  • Vitamin A: Necessary for proper vision and organ function (17).
  • Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth (18).
  • Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage (19).
  • Vitamin K: Required for blood clotting and proper bone development (20).

Sources and recommended intakes of fat-soluble vitamins are (17181920):

Macrominerals

Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.

The macrominerals and some of their functions are:

  • Calcium: Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction (21).
  • Phosphorus: Part of bone and cell membrane structure (22).
  • Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure (23).
  • Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure (24Trusted Source).
  • Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices (25).
  • Potassium: Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function (26).
  • Sulfur: Part of every living tissue and contained in the amino acids methionine and cysteine (27Trusted Source).
  • muscle function and blood vessel contraction (21).
  • Phosphorus: Part of bone and cell membrane structure (22).
  • Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure (23).
  • Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure (24Trusted Source).
  • Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices (25).
  • Potassium: Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function (26).
  • Sulfur: Part of every living tissue and contained in the amino acids methionine and cysteine (27Trusted Source).

Trace Minerals

Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body. 

The trace minerals and some of their functions are:

  • Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones (28). 
  • Manganese: Assists in carbohydrate, amino acid and cholesterol metabolism (29).
  • Copper: Required for connective tissue formation, as well as normal brain and nervous system function (30).
  • Zinc: Necessary for normal growth, immune function and wound healing (31).
  • Iodine: Assists in thyroid regulation (32).
  • Fluoride: Necessary for the development of bones and teeth (33).
  • Selenium: Important for thyroid health, reproduction and defense against oxidative damage (34).

Animals

5 Tips to Help Your Dog Weather Winter

Blog-Help-Your-Dog-Weather-Winter_Header_US_0116_sk_v1.png
Help Your Dog Weather Winter

With frigid temperatures and heavy snowfall, the first few months of the year can be tough for your dog, making it easy for him to catch the winter blues. Here are five winter tips to show your dog a little extra love and keep him healthy and happy this season!

  1. Play Dress Up with Your Pup
    Just because your dog has a built-in fur coat doesn’t mean he won’t get cold—his breed, size, and even his age affect his internal thermostat. If he doesn’t have a heavy fur coat, a sweater or dog coat can keep your pup cozy during the winter season. Pay attention to the material and the fit when choosing a coat or sweater for your furry friend’s comfort. It never hurts to have several on hand to ensure your dog has a dry sweater or coat whenever he heads outdoors.
  2. Change Grooming Habits for Winter:
    In the drying winter season, less is more when it comes to baths. If possible, minimize baths during the colder months to help your dog maintain naturally occurring oils so his skin won’t dry out as much. If your dog gets hot spots, we recommend using the Animal Scents Ointment. When you do bathe him, pamper your pup by using Animal Scents™ Shampoo to clean and condition your pet’s coat. Make sure your dog is completely dry before going out after a bath to avoid over exposure to the cold temperatures.
  3. Prevent Cabin Fever:
    If you live somewhere cold, your dog may stay inside more during this time of year. After being cooped up all day, it’s easy for your furry friend to catch cabin fever. Combat the boredom by creating indoor activities and stocking up on plenty of toys. Playing with interactive toys—or any toys for that matter—can stimulate you pet’s brain. If you live near an indoor dog park or agility park, an hour a day could be a great physical outlet for him. We even like to bake our fur babies homemade treats with lavender to relax after a fun day playing!
  4. Help Your Pet Stay Hydrated:
    Cold temperatures can cause dehydration, so help your pup stay hydrated by giving him plenty of fresh water and choosing high-quality food for good nutrition and health.
  5. Provide a Warm, Clean Bed and Plenty of Blankets:
    Who doesn’t like to snuggle up to fresh, warm blankets on a cold day? Freshen up your dog’s bedding by laundering it regularly with Thieves Laundry Detergent so he has a clean place to stay warm. Be sure to avoid using dryer sheets as those pose lots of health risks with all the added chemicals and toxic ingredients. Instead, opt for wool dryer balls with a drop of lavender.
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Fitness, Health

7 Tips for a Balanced Diet

More and more people realize that a good diet should be balanced. Apples, bananas and salad – they are all very healthy, but also boring. The goal should not be to eat only fruits, but to make your diet complete and varied. We have looked more closely at the question of what constitutes a healthy diet. In this short article, you will discover seven points which you should consider in a balanced diet.

1. Versatility

Say goodbye to the notion that certain foods are prohibited. Consuming the full variety of foods is a good idea as long as you pay attention to their nutrients and energy content. Your choice should consist of an appropriate quantity and combination of nutrient-rich and low-energy foods. If possible, you should not eat too many pre-prepared foods or fast food.

2. Cereal products

Bread, noodles, potatoes and rice are indispensable to our diet. And that is also good, because they are rich in vitamins, fiber and minerals. If they are made of whole grain, it is all the better. It is best to combine these foods with low-fat ingredients.

3. Vegetables and fruit

You have probably heard that many nutrition centers recommend eating 3 servings of veggies and 2 servings of fruit every day. What exactly you eat is left to your preference. A serving can also be a glass of freshly squeezed juice. A good rule of thumb is to eat a portion of fruit or vegetables at each meal. So you have the food of the five portions easily integrated into your daily routine.

4. Meat

Fish contains many valuable nutrients and is, therefore, perfect in terms of meat. If you still prefer a different kind of meat, we recommend lean pieces of poultry, pork, veal or beef.

5. Less fat

Stick to vegetable oils and fats. Keep in mind that fat is often included in many other products. A total of 60-80 grams of fat per day is sufficient.

6. Movement

Good food is often not enough. It is necessary that you move regularly. The recommendation is 30 to 60 minutes of sports per day. Use the stairs instead of the elevator, walk short distances on foot or ride a bike – all of this will help you, while, at the same time, protecting the environment.

7. Lots of water

And above all is water. Drinking 1.5 to 2 liters of water per day will cover your bodily needs. Very sugary drinks promote weight gain in the long term and should be avoided. Alcohol should not be consumed excessively.

Health

The quickest shortcut to essential oil expertise

Full of excitement about essential oils but don’t know where to start? Realizing that there are hundreds of options to choose from can feel overwhelming, but don’t worry! We have the quickest shortcut to essential oil expertise.

What essential oils are good for beginners?

Starter kits are carefully curated to include essential oils that are perfect for newbies, like Peppermint essential oil and Lemon essential oil. These 12 common oils come in most kits and are great if you’re just starting your collection!

How do I start using essential oils?

Essential oils are highly versatile. You can use them for everything from pampering yourself with an at-home spa day to deep cleaning your kitchen. Wondering how to get started? Check out the tips for starter kit oils below!

Lavender essential oil

As a classic, top-selling oil, Lavender belongs in every collection! This gentle scent can be used at bedtime by adding it to a night cream or putting a drop on your wrists before cuddling up for the night.

Frankincense essential oil

Frankincense is a powerful oil with a warm, earthy scent. Frankly, we love it! It’s a favorite to use during spiritual practices—simply put a few drops in your diffuser to enjoy its welcoming scent. You can also boost your skin care routine by diluting essential oils like Frankincense with a daily cleanser or moisturizer.

Valor essential oil blend

Strong and sweet, this oil blend has a unique, bright-blue hue, courtesy of Blue Tansy essential oil. Put this blend in your diffuser at work or rub it into wrists at the start of an important day.

Peace & Calming essential oil blend

Peace & Calming is an oil blend you’ll want around for soothing evenings and post-adventure cooldowns. Rub it on the soles of feet before naptime (for children and adults!) or diffuse it in bedrooms as everyone settles down for the night.

PanAway essential oil blend

Add this brisk, chilly blend to carrier oils like V-6™ Vegetable Oil Complex or coconut oil to use during a soothing massage for tired muscles. Looking to destress after a long day? Try adding 4 drops of PanAway to ¼ cup of Epsom salt for a soothing bath salt that makes an ordinary soak feel like a spa day!

Stress Away essential oil blend

Stress Away will give you serious vacation vibes! This blend’s mix of Lime, Vanilla, and Lavender makes it easy to imagine reclining on a beach chair by the ocean. Whisk yourself away during traffic by applying this oil blend to the back of your neck. Set up for an A+ homework session by putting a few drops into your diffuser!

Raven essential oil blend

The cool and minty scent of this blend makes for a sweetly scented chest rub. Simply add a drop to a little bit of coconut oil and rub it into the chest area. Do a little DIY aromatherapy by adding a few drops on a washcloth and placing it to the side of your shower. The hot water and steam will infuse Raven’s bright, brisk aroma into the air.

Vitality essential oils and blends

Premium Starter Kits also come with Vitality oils. Any oil or blend with Vitality in the name comes from our line of dietary essential oils. Use these oils to add flavor to a dish or as a dietary supplement. Check out a few of our favorite ways to use Vitality oils!

  • Peppermint Vitality: Infuse your water with refreshing flavor!
  • Lemon Vitality: Use it instead of lemon zest or juice when baking a sweet treat.
  • DiGize Vitality: Take a few drops in a veggie capsule to support healthy digestion.*
  • Thieves Vitality: Put a drop in herbal tea or in the NingXia Red® you’ll get in your kit!
  • Citrus Fresh Vitality: Add it to your go-to veggie or fish marinade.

This is only the start of what you can do with these flavorful oils. Use Vitality oils to make infused cooking salts, flavored olive oil, and even mocktails!

*These statements have not been evaluated by the Food and Drug Administration. Young Living products are not intended to diagnose, treat, cure, or prevent any disease.

Thieves products

Last but not least, Premium Starter Kits also include products from Young Living’s best-selling Thieves line. The fresh, spicy scent of our Thieves-infused products is unbeatable! Plus, our Thieves Household Cleaner is plant based and free of harsh chemicals, unlike commercial cleaners.

We have Thieves products for everything, so check out some of our favorites below!

  • Young Living Thieves Waterless Hand Sanitizer kills 99.99 percent of germs and leaves hands smooth and soft. Keep a bottle at school and work!
  • Thieves Spray is handy for on-the-go cleaning. Think shopping carts, public bathrooms, or park benches.
Want to get the best deal on ALL of these oils? Click here and I’ll walk you through the process.