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

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).

CLICK HERE TO LEARN ABOUT MICRONUTRIENT SUPPLEMENTS WE LOVE

Health

Hemp Oil for Mood & Sleep, is it right for you?

There are many people out there suffering from mood disorders. Some are severe and others mild, but they all need to have something to help stabilize their mood.  Having to deal with depressive or maniac moods is exhausting and leaves you with no energy to work. Most of these people have to use medications to keep their moods in control. However, hemp oil is an effective way to stabilize mood and has no side effects. 

How Hemp oil with CBD Impacts Your Moods

Sleep

There is evidence that CBD does help in mood stabilization. It helps you control emotions that make your behaviors unpredictable. This oil does this by interacting with the endocannabinoid system or ECS. 

ECS is connected to several functions in the body including mood, pain, appetite, and sleep. It works with other receptors and cannabinoids to give your body the right balance. Cannabinoids are produced in the body naturally, and they allow ECS work and communicate with its receptors and the results are excellent body homeostasis.  With good health, you can sleep better and wake up with a good mood. 

Sadness

Hemp oil with CBD cannot cure feelings of sadness, but it does help in easing it. The endocannabinoid system is found in the human body and it’s a network of molecules and cell receptors that regulate your sleep, mood and appetite. 

CBD interacts with this system and enables it to bind with some receptor in the brain leading to the production of serotonin. This is the neurochemical that helps to improve moods and overcome daily stressors. 

Occassional Stress

CBD may help to reduce occassional stress naturally by providing a calming effect. It works almost instantly and the only drawback is that you may have to use it a few times a day for optimal results. However, this is nothing compared to the benefits. 

Your mood determines the quality of your sleep. If you are feeling disturbed and unsettled, you will definitely struggle to get restful sleep. CBD helps to alleviate all these symptoms and give you some peace of mind allowing your body to relax and enjoy rest.

Interested in trying hemp oil for mood and sleep? Let me tell you a little about what I use…

Superior Hemp for Maximum Benefit

Q FUSE is BioAbsorbTM Full Spectrum Hemp Oil in three delicious flavors. This innovative product uses the full spectrum of cannabinoids, terpenes, and flavonoids which work together to provide maximum effect. Q FUSE is water soluble which provides the fastest and most effective absorption. This product is designed to support your overall health and maintain the balance nature intended.*

Benefits:

• Support for normal, everyday stresses*

• Promotes normal recovery from exercise*

• Supports a sense of calm for focus*

• Promotes overall wellness*

• Relaxing, not intoxicating: non-psychoactive, non-addictive, not a controlled substance*

Features:

• 1500 mg BioAbsorbTM Full Spectrum Hemp Oil• Water soluble for better and faster absorption*• High quality, USA grown hemp
• Pharmaceutical grade

• Transparency of quality testing• CO2 Extraction

• Sourced from food-grade quality farms

Want some more information? No problem. Click here for more information on what I use to support my mood and sleep.

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.

Fitness, Health, Recipes

Ningxia Red – The Best Antioxidant Supplement

Everyone is saying that you should eat a diet high in antioxidants. The easiest way to do that… NingXia Red. This class will cover all the amazing benefits of Ningxia Red and give you tips, tricks, and recipes for making it a part of your family’s daily regimen.

place of origin

Residents of the Ningxia region of northern China, where the wolfberry grows, have been enjoying the incredible wellness-supporting benefits of the wolfberry that grows in the area for thousands of years.

Luckily we get to use them in our NingXia Red products due to the amazing relationship Gary Young built with the people there. After discovering Ningxia wolfberries to be one of the most nutrient-dense foods on the planet, Gary became convinced that this superfruit needed to be made available to the world. This is how our beloved Ningxia Red was born.

quality matters

Young Living has a Seed to Seal promise that ensures you are getting the best oils and products sent to your home.

  • Their farms and partner farms abide by strict standards.
  • They select the strongest seeds from strong thriving plants.
  • They hand-weed and use their own oils on plants for pest control to avoid the use of toxic chemicals.
  • They harvest at peak times to ensure quality oils.
  • They distill on site without chemicals.
  • They test every batch. If it doesn’t meet their standards because of weather conditions or for any other reason, they do not bottle it up.

All of these factors make a huge difference in quality and effectiveness! You can trust what you’re buying!

Check out more info on their Seed to Seal promise HERE!

ningxia for breakfast

NingXia Red is 25% NingXia Wolfberry puree. The puree includes the juice, pulp, and peel of the plant, which contains vitamins and minerals such as Vit C, Vit A, calcium, potassium, zinc, selenium, riboflavin (B2) and more. The puree also allows you to get fiber and protein. You need all of these things to maintain health.

A smoothie is a great way to start your morning. It’s quick, easy to grab on- the-go, and tasty!

Here are two ways to make sure your breakfast smoothie is complete.

  1. Add 1-2 ounces of NingXia Red.
  2. Add two scoops of Young Living’s Protein Complete powder to make it a “complete” meal with 25g of protein!

smoothie recipes

Banana-Berry Protein Smoothie

  • 1/2 banana
  • 1/2 cup of frozen berries
  • 1/2 cup spinach
  • 1 scoop Vanilla Protein complete
  • 2-oz. NingXia Red
  • 3-oz. Orange Juice

PB&J Smoothie

  • 1 cup mixed frozen berries
  • 1/2 frozen banana
  • 2 T almond butter
  • 1/2 T ground cinnamon
  • 8-oz. unsweetened almond milk
  • 1-oz. NingXia Red juice

Green Goddess Smoothie

  • 2-oz NingXia Red
  • 1/2 cup Almond Milk
  • 1 cup spinach
  • 1/2 banana (peeled)
  • 1 mandarin orange (peeled)
  • 1/4 cup of ice
  • 2 tablespoons plain or greek yogurt (optional)

ningxia red shots

NingXia Red tastes so good you can drink it straight up as a shot! If you have one of individual packets, you can just grab-and-go. If you have a bottle, pour yourself a shot (or a double) and take ‘er down!

In addition to the beneficial vitamins and minerals mentioned before, NingXia wolfberry contains a ton of amino acids including the essential amino acids L-arginine and L-glutamine. The combo of these two offers many health benefits. A quick google search and you can see for yourself! Sure you can eat some shiitake mushrooms to get your L-arginine, but wouldn’t you rather take a shot of NingXia Red with a yummy berry taste? And just to be clear, NingXia Red has more L-arginine than shiitake mushrooms!

PRO TIP

Add a drop of your favorite oils from the Vitality line to your NR shot… Thieves Vitality, Copaiba Vitality, Orange Vitality and Frankincense Vitality are among our member’s top picks!

OIL-INFUSED SHOTS

  • IMMUNITY: 1-oz. NingXia Red + 1 drop Thieves Vitality, 1 drop Copaiba Vitality
  • ENERGY: 1-oz. NingXia Red + 1 drop Peppermint Vitality, 1 drop Orange Vitality
  • WEIGHTLESS: 1-oz. NingXia Red + 1 drop Grapefruit Vitality

ningxia bomb

Take your NingXia Red after lunch! If you ever feel that post-lunch slump, you can mix up this NingXia Bomb that will give you a ton of energy for the rest of the day.

NingXia Bomb

  • 1 can of NingXia Zyng
  • 1 packet of NingXia NITRO
  • 1-2 oz. NingXia Red

Mix these three ingredients into a glass with ice, stir, and enjoy!

NingXia NITRO is 20ml of healthy, natural ingredients that support your health and keep you focused. With naturally occurring caffeine, it will help you stay energized without the crash. NingXia Zyng is a light, sparkling beverage with 35 mg of naturally occurring caffeine and only 35 calories! You can always enjoy these individually, but together they are magic!

Fun Fact

The NingXia Wolfberry is also a complex carbohydrate, which means your blood sugar will rise slowly, reducing the risk of a sugar crash afterward. This is one reason why this energy drink is a much better alternative than conventional gas-station energy drinks that are filled with junk and catapult you into a sugar high and end with a post-sugar crash.

make it fancy!

NingXia Red is packed with superfoods to support normal eye health and your immune system. It contains plum, aronia, cherry, blueberry, and pomegranate juices and extracts, plus Lemon, Orange, Yuzu, and Tangerine essential oils. These ingredients make NingXia Red a guilt-free fun drink. How awesome is it that you can support your health while you drink a fun mocktail?

Berry Mimosa Mocktail

  1. Mix 1-oz. NingXia Red
  2. 1-oz. sparkling water
  3. Top off your champagne glass with Orange Juice & enjoy!

Sparkling NingXia Red Mocktail

  1. Muddle a few berries in the bottom of a champagne glass
  2. Add sparkling water and 2-oz. of NingXia Red.

NingXia Red Sangria

  1. Combine equal parts red wine and NingXia Red
  2. Top with sparkling water and your favorite fruit!

PRO TIP

Grab a NingXia Packet and take it with you to your favorite restaurant. Add your NingXia Red packet to your favorite beverage!

ningxia red dessert

Having an antioxidant-rich diet is REALLY good for your health. Thankfully, NingXia Red is insanely high in antioxidants. NingXia wolfberries are one of the fruits highest on the ORAC scale, which measures antioxidant levels. Just a few ounces a day of NingXia Red will give your body the antioxidants it needs. The best part is that it tastes GREAT!

Make a quick & easy popsicle by tossing a NingXia Red packet into the freezer! Once frozen, cut the top off and eat it like a push-pop.

Another easy option is to take your favorite smoothie recipe, add your NingXia Red, and pour it into popsicle molds. Kids love making these… and eating them!

NingXia Red Popsicles

  • 1/2 banana
  • 1/2 apple
  • 1/2 cups frozen berries
  • 1/2 cup spinach or another vegetable (optional)
  • 6-oz of NingXia Red (or 4-oz. NR and 2-oz. orange juice)

Adjust quantities based on personal preference. Drop a few unblended berries into each mold to add some fun fruit texture.

Note: blueberries will turn the popsicles a very dark color and spinach will turn it brown.

not a member yet?

Get started with Young Living by picking out your Starter Kit! You can pick from the the NingXia Red Kit, the Premium Oils Kit, the Thieves Kit, a Savvy Minerals Makeup Kit… OR you can choose the Basic Kit and add on all the supplements you want to create a personalized kit! Since this entire class is all about NingXia Red you might want to grab the NingXia Red Starter Kit!

The NingXia Red Starter Kit is $170 (100 PV) and comes with the following products:

  • Lifetime Membership
  • NingXia Red 2-pack bottles
  • 30 NingXia Red Singles (2 fl. oz. ea.)
  • NingXia Nitro
  • Stress Away™ 5-ml
  • AromaGlide™ Roller Fitment
  • Thieves Household Cleaner 1-oz. sample
  • 10 Love It? Share It! Sample Business Cards
  • 10 Love It? Share It! Sample Oil Bottles
  • 2 NingXia Red 2-oz. samples
  • Product Guide and Product Price List
  • Essential Oil Magazine
  • Essential Edge
  • Member Resources

As mentioned, you will automatically get a LIFETIME membership with Young Living!! That means you can forever take advantage of the 24% discount! You will also have access to our private Facebook communities where we offer support, encouragement, and a place for you to ask questions! You will even have the ability to refer your friends for cash!

Pick out your Starter Kit … HERE!

When joining ER, you will also receive ER points back (10% in months 1-3, 20% in months 4-24, 25% thereafter) and gifts at month 3, 6, 9, & 12 for being a loyal ER member. Your Starter Kit can NOW count as your first Essential Rewards order! That means you can earn 10% back in points right away! You can cancel ER anytime with no penalty or fee. For more info on Essential Rewards go HERE

already a member?

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Try the NingXia Red Essential Rewards Kit! It comes with FOUR bottles of NingXia Red and 30 2-oz. packets of NingXia Red. You will save about $38 when you purchase it this way!

If you want FREE SHIPPING you can also join the YL GO or YL GO+ free shipping subscription as an Essential Rewards member.

  • YL GO includes 12 months of shipping to cover your ER orders.
  • YL GO+ covers 12 ER orders and 24 Quick Orders. The Quick Order credits come in handy when you run out of something, need to order a last-minute gift, or want to take advantage of a pop-up sale.

You also get 2-4 day shipping AND if you need to overnight something, it’s only $10!

a recap

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Fitness, Health

7 Tips to Eat Less and Lose Weight Faster

Food cravings make life difficult – just when we have planned to lose weight, we seem to feel the urge to take a look at the fridge. In simple activities, we place some snacks before us, and bang – the chips bag is suddenly empty. Time for a little self-control!

If you want to take food more consciously and, thereby, lose weight, you should learn to curb your appetite and eat less. This does not mean that you are going to suffer from feeling hungry, but that you will simply change small habits in your everyday life. With the next 7 tips, it won’t be so hard to eat less.

1. Do not go shopping hungry

You have heard this tip many times because it makes sense. In a hungry state, our body thirsts for all things that are tasty and, unfortunately, this is not limited to our favorite biscuits or vegetables. So just go to the supermarket to get only the most needed items (best with a shopping list).

2. Eat smaller portions

If there is a lot of food on our plate, we feel compelled to eat everything, especially when it is particularly delicious. In order to eat less, you only have to get smaller portions – try not to cheat!

3. Do not eat in front of the TV

Even as children, mom often left us with a delicious snack in front of the TV, and, as adults, we continue this tradition. It is so convenient to watch your favorite series with food on your lap. Unfortunately, this is a mistake, because, when we eat in front of the TV, our brain focuses mainly on what we see and hardly perceives what we eat. The sensation of saturation occurs much later. So, when you eat, concentrate on your meal only.

4. Eat more fiber

Foods with a lot of dietary fiber do not only fill you up faster, but are also good for digestion. Nuts, whole-grain products or legumes are good snacks, just like fruits and vegetables, in order to combat the heat of starvation and, thus, to eat less. However, be careful not to overdo it with these foods, because, otherwise, constipation may occur.

5. Avoid all-you-can-eat buffets

This tip is self-explanatory. Fully packed tables, which present us with endlessly many delicious dishes definitely looks so tempting. Although such buffets can save money, they are not at all useful for our purposes.

6. Avoid food containing flavor enhancers

Products that contain flavor enhancers such as glutamate (E 621) or inosinate (E 630) stimulate the appetite a lot. That’s why we want to keep eating. So, when shopping, do not buy products where taste enhancers are listed in the ingredients list.

7. Chew more consciously

Do not cut your food down, but chew it more intensely and slower. By soaking the food with enough saliva, you can ensure good digestion, and the nutrients will be absorbed more easily. In addition, a feeling of saturation becomes faster and you eat less – faster weight loss guaranteed.

With a little discipline, you can easily change your eating and shopping habits. Eating less and more deliberately, that is what matters. This way, you can definitely lose weight without having to give up too much.

Fitness, Health

#1 reason your supplements are probably worthless and what to do about it

Bioavailability refers to the amount of a given nutrient found in supplements, food or medication that is absorbed and actively used for the biological activity of your cells and tissues. Despite this, bioavailability is often overlooked when it comes to comparing supplement brands.

The determinants of the absorption of supplements into your bloodstream include: nutrition form, time of the day taken, the body’s nutritional needs and the level of absorption of the uterine wall. All these influence the level of bioavailability. 

Absorption of Nutrients

Not all the nutrients that you consume will be absorbed and enter your bloodstream. The body can only use a portion that it takes in. Vitamins and minerals have varying bioavailability this can be due to its source, as well as other foods you ate during the meal or how the food is cooked.

After absorption, the number of nutrients retained depend on the needs of your body. This is determined by sex, age, health and the number of nutrients already in your body. The nutritional needs of a young boy and an old man are very different.

Keeping track of your nutrients and minerals

You don’t have to stress about how you are going to keep track of your vitamins with a calculator because you don’t have to.  First, make sure to eat a balanced diet. Introduce variety to all your meals including dairy foods, fruits, and vegetables.

Second, avoid popular diet trends because this deprives the body of nutrients that it may need. Eliminating some beneficial interactions among nutrients can amplify negative ones.

Lastly, first try to get your nutrients from whole foods instead of relying only on supplements. Although supplements help with dietary gaps, the nutrients from food are the most important. 

There is a huge difference between supplement brands. Regular store-bought supplements tend to yield a much lower absorption rate than premium supplements (another you get what you pay for example). Young Living supplements have an 80% absorption rate compared to conventional supplements, which only have a 30% absorption rate! That is a whopping 50% increase! This tells me you get way more bang for your buck and the supplements will be that much more effective! ⠀

The difference in these supplements is in their bioavailability and their essential oil content. Dr. Gary Young was the first to formulate nutritional supplements with essential oils. Essential oils infused into a supplement make the nutrients and vitamins more bioavailable in the body. This means the body can absorb them and use them as nutrients.⠀

Are you wondering how it works? Essential oils help increase the assimilation (absorption) of other nutrients on a cellular level and they help remove waste from the cells, which helps detoxify them, in turn causing the cells to function at a higher level!⠀

So… The bottom line is that you should 100% be taking Young Living’s supplements over your store bought ones! Start making the switch with an easy one like your Probiotic and get that into your Essential Rewards cart stat!⠀

Click here to see what supplements I use and trust

Fitness, Health

Weight Management Protocol – Slique

Young Living’s powerful line of Slique weight-management products can help you achieve amazing results! As you begin to incorporate Slique into your diet, shift your mindset, make better choices, and start to move (a.k.a. exercise), you’ll be able to maximize your efforts and discover a slimmer you. Let’s go!

Quality Matters

From essential oils to weight management supplements, quality matters! When you shop with Young Living you are getting quality products backed by a ‘Seed to Seal’ guarantee that you won’t find anywhere else. You can expect that Young Living will provide you with only the BEST!

  • plant material that is grown on corporately-owned farms or carefully vetted partner farms (that you CAN visit!)
  • sustainable farming and sourcing practices, providing the purest oil
  • great care taken to preserve and protect natural resources
  • hand-weeded fields and ZERO use of pesticides
  • oils that retain all their natural constituents and therapeutic properties
  • use of food-grade distillers with state-of- the-art design and distillation methods
  • low pressure and low temperature distillation, without the use of solvents or synthetic chemicals
  • rigorous testing on each batch by internal labs and third-party facilities
  • oils that are carefully reviewed through every step of production in order to meet or exceed industry safety and purity standards (beyond organic!)

And the best part… if these products do not meet their high standards they are rejected and will not be bottled or packaged as a Young Living product. Now that’s amazing!!

Mind Over Matter

Before we dive into the products, we must talk about mindset. When you start on a journey to better health, it is uber important that the thoughts you think and the words you speak line up with the outcome you wish to achieve.

If you are like me, you probably have said “I need to lose weight” time and time again. What I didn’t realize was that when you speak of something being ‘lost’, the mind automatically begins to search for ways to find what is ‘lost’. I don’t know about you, but I definitely DON’T want my mind looking for ways to find weight!

When you use the words ‘want’ or ‘need’, it signifies lack or being without. It speaks to limitation and not having a choice. But you DO have a choice! Every decision, every change begins with a choice. You will feel more empowered, more in control, and more equipped to tackle this lifestyle change when you make the CHOICE to do it and you start consciously shifting your thoughts and words.

Repeat after me:

“I choose to make better choices.”

“I have the ability to take care of my body.”

“I deserve to be healthy!”

Can you feel the shift in energy?

Slique

Now that you have made the CHOICE to better your health, let’s take a look at some tools that will make this journey easier. Young Living’s Slique line can help you manage your weight, create feelings of satiety, and provide nutritional support when combined with proper diet and exercise.

A ‘Slique in 60 Satisfaction Guarantee’ is even available for Slique Kits. If you’re unsatisfied at the end of the trial period, Young Living will give you a product credit equal to the amount of your purchase. That’s incredible! For full details on the guarantee, click here.

*For most Slique products: if you are pregnant, nursing, taking medication, or have a medical condition, consult a health professional prior to use.

Slique Essence

Now let’s take a closer look at the individual products within the Slique line. Slique Essence is a blend that contains Grapefruit, Tangerine, Lemon, Spearmint, and Ocotea. These all work together to help control hunger. #praisehands

Slique Essence can be used as a tasty addition to a hot cup of Slique Tea or as an extra splash of flavor in your water (which you should be drinking plenty of!). The addition of Spearmint can also aid in digestion, while the stevia gives it a hint of sweetness without the calories. #winwin

Usage: Add 2-4 drops to 4-6 oz. of your favorite beverage, Slique Tea, or water. Use as needed throughout the day whenever hungry.

Slique Shake

This vegan-friendly meal replacement shake is formulated with Slique Essence (the blend we just talked about), making it very satisfying so you won’t reach for that chocolate bar later in the day. The high protein content also helps maintain lean muscle mass.

Slique Shake’s berry flavor is delicious mixed with almond milk or fruit (in a smoothie). It contains no artificial colors, flavors, preservatives or GMO ingredients. Instead, Slique Shake is naturally sweetened with Stevia, organic coconut palm sugar, wolfberries, and strawberries. The formula also includes pea protein, quinoa, wolfberry, pumpkin seed protein, and alfalfa grass juice, making it an excellent source of dietary fiber and extra tasty! Slique Shake also includes a fruit and vegetable blend that provides essential vitamins and minerals that many meal replacement options don’t offer.

Usage: Just replace a meal every day with one shake! Easy enough, right?

Try this recipe!

  • 12 oz. almond milk
  • 1 handful of hulled strawberries
  • 1/2 small banana
  • Fresh mint or a drop of Spearmint/ Peppermint Vitality
  • 1 Slique Shake packet

Blend until thoroughly combined and enjoy!

Slique CitraSlim Capsules

Slique CitraSlim is an all-natural formula that includes a proprietary citrus extract blend, which some studies suggest may help support the body in burning excess fat when used in conjunction with a healthy weight-management plan. This polyphenolic mixture of flavonoids offers powerful antioxidants that are touted for their health benefits. This blend may also support the release of free fatty acids, which help break down fat.*

Bottom line: These natural ingredients all work with your body to achieve healthy weight management, burn excess fat, increase antioxidant activity, support energy levels, and boost your metabolism. Yes please!

Slique CitraSlim features a two-capsule formulation in a convenient dual-serving daily sachet.

  • Once-Daily Liquid Capsule: The liquid capsule delivers pomegranate seed oil, Lemongrass, Lemon Myrtle, and Idaho Balsam Fir essential oils. This blend is high in citral, which is a constituent that may increase metabolic activity.*
  • Powder Capsules: Three power-packed powder capsules contain a proprietary citrus extract blend, cinnamon powder, bitter orange extract, feungreek seed, ocotea leaf extract, and a customized blend of enzymes and four essential oils: Ocotea, Cassia, Spearmint, and Fennel.

Usage: Consume 2 powder capsules in the morning with 8 ounces of water. Consume 1 powder and 1 liquid capsule with 8 ounces of water in the afternoon, before 3 p.m. If you miss taking your capsules in the morning, you may take all 4 capsules together in the afternoon, before 3 p.m.

Sounds amazing right? Learn even more about this gem here.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, cure, treat, or prevent any disease.

Slique Tea

Slique Tea is yummy!! If you haven’t tried it yet — you need to! Just imagine sipping on an exotic drink made from jade oolong tea, Ecuadorian cacao powder, and Sacred Frankincense powder! Oh my goodness, that sounds like a drink fit for royalty. Well, adjust your crown, my friend, because it can be yours.

Slique Tea is a great alternative to sugary drinks and sodas thanks to its natural ingredients that help support individual weight goals. The jade oolong tea leaves are handpicked from the high mountain regions of Taiwan, and are sought after for their rich aroma and powerful antioxidant content. The Ocotea leaf was traditionally used by natives for health and wellness. This unique blend is then enhanced with Sacred Frankincense powder…. and you know what Frankincense can do, right? If not — look it up! This drink is delicious hot or cold when you start to crave something naughty.

Usage: Bring 8 ounces of water to a rolling boil, let cool for 3½ minutes. Place one pouch in a cup, mug, or filter and add water. Steep for at least 3 minutes. Add your favorite Young Living Vitality essential oils as desired. Use daily before and after workouts, with meals, or any time you need a natural boost. Contains naturally occurring caffeine and tea antioxidants.

Slique Bars

Finally, a healthy low-calorie snack that actually tastes good! Slique Bars have a medley of exotic fruits and nuts that can help you feel fuller longer, moderate unhealthy cravings, and provide healthy calories and essential nutrition.

These bars come in Tropical Berry Crunch (only 140 calories) and Chocolate-Coated Tropical Berry Crunch (only 150 calories). Any chocolate lovers out there?

Usage: Consume before or between meals with 12 ounces of water to help control hunger. Individuals who may be sensitive to high-fiber diets should exercise care when consuming more than 2 bars daily.

Allergens: Contains baru nuts, almonds, coconut, and soy. Manufactured in a facility that also processes tree nuts, peanuts, soy, milk, and eggs. Contains bee product.

Slique Gum

Did you know that ancient travelers throughout the Middle East used raw frankincense resin for its nutritional content and ability to help control hunger? Slique Gum offers those same benefits in a modern-day form to help control food cravings and improve oral health. Cool, huh?

The natural sweeteners and the act of chewing can help alleviate snack cravings. The Peppermint and Spearmint essential oils also help to freshen your breath. #LearnSomethingNewEveryDay

Slique Gum is certainly different from the typical ‘gum’ purchased at the store but it’s a great way to curb those cravings!

Usage: Chew one tablet before or after meals.

Slique Kits

To help take the guesswork out of creating your own wellness plan, Young Living has put together FOUR pre-made Slique kits suited for any budget. You set your goals, then decide on the best kit to help you achieve them.

If you aren’t a member of Young Living yet, grab a Basic Starter Kit THEN add on one of these Slique Kits at the wholesale price! You will continue getting that same 24% discount on all your future YL purchases.

Slique Complete Kit includes:

  • (2) Slique® Shake (30-Day Supply)
  • (2) Slique Tea, 25 ct
  • (2) Slique CitraSlim™ (30-Day Supply)
  • (5) Slique Gum, 8 ct
  • (1) Slique Essence
  • (4) Slique Bars, 6 pk

Slique Advanced Kit includes:

  • (1) Slique Tea, 25 ct
  • (1) Slique CitraSlim (15-Day Supply)
  • (1) Slique Shake (15-Day Supply)
  • (3) Slique Gum, 8 ct
  • (1) Slique Essence
  • (2) Slique Bars, 6 pk

Slique Assist Kit includes:

  • (1) Slique Tea, 25 ct
  • (3) Slique Gum, 8 ct
  • (1) 15-ml Slique Essence
  • (1) Slique CitraSlim (15-Day Supply)

Slique Maintain Kit includes:

  • (1) Slique CitraSlim (15-Day Supply)
  • (1) 15-ml Slique Essence

Get the Best Deal

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Who wants to pay full price when you can get the same thing at a discount?

Young Living has several options to help you get started and snag the best deal possible. Even if you already have your own Young Living account, there are still some money-saving tricks you need to know!

Not yet a member? Pick out your Starter Kit … HERE!

A Few Side Notes

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  • Information obtained here is meant for educational and informational purposes ONLY, and to motivate and empower you to make your own wellness journey based on your own research and partnership with your healthcare provider.
  • The statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.