Can I Please Get Some Help Around This Place? — April 25, 2020

Can I Please Get Some Help Around This Place?

Cleaning with Clary and Clarity — April 21, 2020

Cleaning with Clary and Clarity

Essential Oils and Weight Loss — April 8, 2020

Essential Oils and Weight Loss

This audiobook is a guide written for insomniacs, and other people who have trouble sleeping quite often, to show the life-changing health benefits that optimum sleep provides….and more importantly how to have this optimum sleep experience.

 

 

This book sparked my interest because as I get older, the more I’ve started to realize that how well and how much I sleep impacts your entire life…(yeah, Mom, I shoulda listened to you all those nights when I was little and you told me to turn the lights off and go to bed.)

 

The title of the audiobook, Healthy Sleep, is appropriate for the book because the book explains how a healthy sleep cycle can improve your immune system, mood, sense of well-being—and even your weight.

 

This theme is carried out throughout the book as evident by the exercises and strategies that the book provides to help manage both stress and anxiety as well as common sleep disorders, such as insomnia and sleep apnea.

 

 

The authors of the audiobook are alternative medicine “guru” Andrew Weil, MD…and sleep expert Rubin R. Naiman, PhD.

—–Andrew Weil, MD, is a world-renowned leader and pioneer in the field of integrative medicine, a healing-oriented approach to health care which encompasses body, mind, and spirit. He is founder and director of the Arizona Center for Integrative Medicine (AzCIM) at the University of Arizona Health Sciences Center in Tucson, and director of Integrative Health & Healing at Miraval Life in Balance Resort in Tucson. Dr. Weil s bestselling books include Spontaneous Happiness, Eight Weeks to Optimum Health, and Spontaneous Healing, and his popular audio programs with Sounds True include The Healthy Heart Kit and Breathing: The Master Key to Self-Healing.

—–Rubin Naiman, PhD, is an internationally recognized leader in integrative sleep and dream medicine. He is director of Circadian Health Associates, an organization that provides information, goods and services in support of sleep health. Dr. Naiman is the sleep specialist and clinical assistant professor of medicine at the University of Arizona s Center for Integrative Medicine, directed by Dr. Andrew Weil. He also serves as Director of the Sleep and Dream Advisory Board for Sleep Studio. For more than a decade, Dr. Naiman served as the sleep and dream specialist at Canyon Ranch Health Resort in Tucson, where he founded the first formal sleep center at a spa. Subsequently, he served as director of sleep programs for Miraval Resort. Dr. Naiman is the author of a number of groundbreaking works on sleep, including Healing Night, Healthy Sleep (with Andrew Weil), The Yoga of Sleep, and To Sleep ToNight, as well as a number of professional book chapters and articles. He also blogs about sleep and dreams for The Huffington Post and Psychology Today.

 

This audiobook consists of two discs. The first disc is a discussion on why sleep is so important and why you may not be sleeping as you should. The second disc contains guided exercises, including three sessions to help you fall asleep.

 

Topics covered in the book include sleep stages, sleeping disorders, breathing techniques, good “sleep hygiene,” and safe supplements to overcome insomnia. The book uses a combination of creative visualization, self-compassion, and pranayama to explain insomnia and then lull you gently to sleep…

 

I would recommend this audiobook to anyone who has trouble sleeping…makes an excellent read about 2am when you should be sleeping instead of reading.

When Life Gives You Lemons, Add Even More — April 6, 2020

When Life Gives You Lemons, Add Even More

Lord knows, these months and the month or even months have been downright crazy…not to mention stressful.

 

 

So what is one way that you can worry less and chill out more?

 

 

If you actually read my blog on a regular basis, you will already know what I am about to say…

Aromatherapy…

More specifically essential oils…

And even more specifically diffusing essential oils as a part of the complementary medicine called “aromatherapy.”

 

 

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How Essential Oils Work

ls through the air, our olfactory nerve  sends almost instantly sends messages to different parts of the brain, including the limbic system and amygdala, which are both directly wired to the brain’s centers of memory and emotion.

If you remember watching the movie Forest Gump, you will remember the professor explaining that the amygdala is that part of the brain which controls our emotions, mood, and memory.

Interestimgly, these parts of the brain also do two what seems opposite reactions…either triggering a fight-or-flight respons where we get short of breath, our heart rate and blood pressure go overboard…or awakening the parasympathetic nervous system, which helps us relax.

In fact, certain essential oils…(which we’ll talk about later)…interact with our nervous system and brain in the same way biochemically that many anti-prescribed anxiety medications do..making it a great complementary and alternative choice. 

So let’s find out which specific essential oils, more specifically citrus essential oils, are actually the best oils for helping you feel less stressed out.

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Citrus in General

Citrus essential oils can affect different people different ways…they can either be stimulating or relaxing…are totally have different effects from one person to the next.

These oils can help some people fall asleep more easily…other people to relax but not actually fall to sleep-more easily…feel more both refreshed and relaxed if you use them during the day,

Since this is the case, you must try the particular essential oil yourself to see how it affects you.

Below are some citrrus essential oils to consider.

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Bergamot

What is it…Bergamot essential oil is derived from the peel of a bergamot fruit, a hybrid citrus fruit somewhere between a bitter orange and lemon or lime, and is widely used in aromatherapy. This is the fruit that gives Earl Grey tea its signature fragrance,…(more on this later)…

 

What does it smell like…Bergamot has a clean, spicy citrus-like fragrance that is soothing…yet at the same time invigorating.

 

How long have people been using it…This essential oil has been used traditionally in Italian folk medicine because of its ability to relieve tension and anxiety….and in traditional Chinese medicine to enhance the flow of energy, fight bacterial infections and support digestive health.

 

What other essential oils should I blend with bergamot…try  floral oils like lavender, clary sage and jasmine.

 

How do I use it…Like all other essential oils, you have the option to use bergamot essential oil in your diffuser or apply it to your skin,..but be careful if you do apply bergamot essential oil topically because it can cause severe sunburn.

Also be sure to combine bergamot essential oil with a carrier oil—such as jojoba, sweet almond, or avocado—before using it on your skin or adding it to your bath.

Bergamot can often be irritating to the skin…and make you more likely to get  sunburns and blisters when you’ve been out in the sun for too long.

 

Health benefits of bergamot essential oil are believed to include…

  • helping you to relax
  • improving blood circulation
  • keeping you from feeling so fatigued
  • lowering your blood pressure
  • lowering your heart rate
  • reducing chronic pain
  • relieving anxiety and stress
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Lemon

 

Source...leaves of the lemon plant

Benefits…

  • acts as a sedative
  • can help relieve the nausea associated with cancer treatments
  • eases symptoms of depression
  • improves mood
  • promotes sleep and relaxation
  • reduces anxiety and stress

 

 

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Melissa (Lemon Balm)

Source...lemons…(go figure, right?!)

History…has been used for hundreds of years. Known for its medicinal and uplifting qualities, it has also been given the name “elixir of life”.

Benefits

  • calms the mind
  • boosts immunity
  • strengthens the nervous system
  • can act as a antidepressant and release feelings of sadness and worry

 

 

 

*******

Neroli 

Source…derived from the flowers of the neroli, a citrus fruit

Fragrance...sweet and spicy aromal..similar to an expensive, floral-based perfume…in fact, commonly used as an ingredient in French perfumes

History…has been around since ancient Egyptian times

Blend with…sandalwood

Benefits

  • acts as a sedative
  • helps you sleep
  • improves concentration, mood, and memory
  • regulates the metabolic system
  • relaxes both body and soul
  • releases feelings of anger, irritability, stress, anxiety, and worry

 

****

Yuzu

 

Source…derived from the yuzu fruit, a type of East Asian yellow citrus fruit often used in Asian cuisine

History…Japanese have had a custom of taking yuzu baths, which involves floating yuzus in hot baths during the winter to relieve stressas far back as the 1700s

Benefits

  • decreases negative emotional stress
  • decreases salivary chromogranin A, an indicator of stress and sympathetic nervous system activity
  • lowers your heart rate in just ten minutes, with effects lasting for about thirty minuters
  • soothes stress and anxiety
  • suppresses sympathetic nervous system activity, also known as the fight-or-flight response
Book Review…Healthy Sleep — April 5, 2020

Book Review…Healthy Sleep

 

Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla
Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla is a member of the Aster Family, Asteraceae or Compositae, the dried flowewrs of which are one of the most well-known herbal teas of commerece, valued for flavor, mild anti-inflammatory activity, and a calming effect.

This audiobook is a guide written for insomniacs, and other people who have trouble sleeping quite often, to show the life-changing health benefits that optimum sleep provides….and more importantly how to have this optimum sleep experience.

This book sparked my interest because as I get older, the more I’ve started to realize that how well and how much I sleep impacts your entire life…(yeah, Mom, I shoulda listened to you all those nights when I was little and you told me to turn the lights off and go to bed.)

The title of the audiobook, Healthy Sleep, is appropriate for the book because the book explains how a healthy sleep cycle can improve your immune system, mood, sense of well-being—and even your weight.

This theme is carried out throughout the book as evident by the exercises and strategies that the book provides to help manage both stress and anxiety as well as common sleep disorders, such as insomnia and sleep apnea.

The authors of the audiobook are alternative medicine “guru” Andrew Weil, MD…and sleep expert Rubin R. Naiman, PhD.

—–Andrew Weil, MD, is a world-renowned leader and pioneer in the field of integrative medicine, a healing-oriented approach to health care which encompasses body, mind, and spirit. He is founder and director of the Arizona Center for Integrative Medicine (AzCIM) at the University of Arizona Health Sciences Center in Tucson, and director of Integrative Health & Healing at Miraval Life in Balance Resort in Tucson. Dr. Weil s bestselling books include Spontaneous Happiness, Eight Weeks to Optimum Health, and Spontaneous Healing, and his popular audio programs with Sounds True include The Healthy Heart Kit and Breathing: The Master Key to Self-Healing.

—–Rubin Naiman, PhD, is an internationally recognized leader in integrative sleep and dream medicine. He is director of Circadian Health Associates, an organization that provides information, goods and services in support of sleep health. Dr. Naiman is the sleep specialist and clinical assistant professor of medicine at the University of Arizona s Center for Integrative Medicine, directed by Dr. Andrew Weil. He also serves as Director of the Sleep and Dream Advisory Board for Sleep Studio. For more than a decade, Dr. Naiman served as the sleep and dream specialist at Canyon Ranch Health Resort in Tucson, where he founded the first formal sleep center at a spa. Subsequently, he served as director of sleep programs for Miraval Resort. Dr. Naiman is the author of a number of groundbreaking works on sleep, including Healing Night, Healthy Sleep (with Andrew Weil), The Yoga of Sleep, and To Sleep ToNight, as well as a number of professional book chapters and articles. He also blogs about sleep and dreams for The Huffington Post and Psychology Today.

This audiobook consists of two discs. The first disc is a discussion on why sleep is so important and why you may not be sleeping as you should. The second disc contains guided exercises, including three sessions to help you fall asleep.

Topics covered in the book include sleep stages, sleeping disorders, breathing techniques, good “sleep hygiene,” and safe supplements to overcome insomnia. The book uses a combination of creative visualization, self-compassion, and pranayama to explain insomnia and then lull you gently to sleep…

I would recommend this audiobook to anyone who has trouble sleeping…makes an excellent read about 2am when you should be sleeping instead of reading.

 

Essential Oils and Sleep — April 3, 2020

Essential Oils and Sleep

Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla
Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla is a member of the Aster Family, Asteraceae or Compositae, the dried flowewrs of which are one of the most well-known herbal teas of commerece, valued for flavor, mild anti-inflammatory activity, and a calming effect.

Many essential oils out there can help you sleep more restfully and soundly because they stimulate your brain to release the hormones, serotonin, and dopamine which are important for uninterrupted sleep.

Specific essential oils that will help you get a good night’s sleep include…

 

 

Bergamot…Bergamot essential oil smells like a sweet light orange peel oil with a floral note and has a bright, yet calming and relaxing, effect. Bergamot essential oil is used to give Earl Grey tea its flavor, to calm anxious feelings, and to reduce both the heart rate and blood pressure.

 

2.  Cedarwood…Cedarwood essential oil is an essential oil that is produced from the foliage of various types of pine and cypress trees. The oil has an earthy, woodsy smell and supports healthy function of the pineal gland, which releases melatonin, the body’s natural sleepy hormone.

 

3.  Frankincense…Frankincense essential oil is a steam-distilled essential oil obtained from the tree resin of four main species of trees from the Boswellia genus. Frankincense essential oil has an earthy, balsamic fragrance and is perfect for balancing emotions, supporting healthy sleep, calming your mind and supporting your body’s natural response to healing.

 

4.  Juniper Berry…Juniper Berry essential oil is a steam-distilled essential oil that has a calming, grounding effect and an earthy, woodsy smell. The oil is extracted from the leaves and twigs of about fifty different species of junipers plant, a member of the cypress family that can grow anywhere within the Northern Hemisphere, all the way from the Arctic down towards tropical Africa, Pakistan, and the mountains of Central America. Most of the juniper berry essential oil that we use here in America has been harvested from juniper plants found in middle Tennessee, northern Alabama, and southern Kentucky.

 

5.  Lavender…Lavender essential oil is a steam-distilled essential oil that is obtained from the flower spikes of certain species of the lavender plant, a member of the mint family. Lavender essential oil has a relaxing and calming effect…and is used to reduce heart rate and blood pressure, help reduce feelings of tension, and calm emotions.

Most of us are already familiar with the lavender plant because the plant has been used as ornamental plants in garden and landscaping, as a culinary herb, and was one of the common colors in that magical 64-count box of Crayola crayons…the bo that had the sharpener on the back of the box…and that every kid in the classroom envied unless they had one themselves.

 

6.  Marjoram…Marjoram essential oil is steam-distilled from from the flowering leaves and tops of the marjoram plant, a somewhat cold-sensitive perennial herb or undershrub, that was referred to by the Romans as the “herb of happiness” and to the Greeks as the “joy of the mountains.”

The leaves have a unique mixture of sweet “pine” and citrus flavor. Most of us have had a marjoram spice container at least once in our spice cabinet of marjoram. If not an actual jar of marjoram by itself, perhaps a spice blend containing marjoram, such as herbes de Provence and za’atar…(I probably still have all three of these spices in the same container from back when I purchased thirty-one years ago when I first got married….let me go see)…

Anyway, marjoram essential oil is wonderful for muscles and joints, but it also excels in creating peaceful sleep and calming frazzled nerves.

 

7.  Roman Chamomile…Roman Chamomile essential oil has a calming, soothing, and relaxing effect and is perfect for helping to get rid of restlessness and anxious feelings.

The Roman chamomile plant is a low perennial plant found in dry fields, gardens, and cultivated grounds in Europe, North America, and in Argentina…and is used for making foods, herbal teas, perfumes, and cosmetics.

 

8.  Sandalwood...Sandalwood essential oil is a steam-distilled oil extracted from chips and billets cut from the heartwood of various species of sandalwood trees. Sandalwoods belong to the same botanical family as European mistletoe and can befound in India, Nepal, Bangladesh, Pakistan, Sri Lanka, Australia, Indonesia, Hawaii, and other Pacific Islands. Sandalwood is the second most expensive wood in the world, after African blackwood.

Sandalwood has a distinctive rich, woodsy smell that has been highly valued for centuries as an ingredient in perfumes, cosmetics.

 

9.  Vetiver…Vetiver essential oil is distilled from the roots of a type of grass that is widely cultivated in tropical regions such as Haiti, India, and Indonesia. Vetiver has a psychologically grounding, calming and stabilizing effect and a rich and earthy smell.

 

10.  Ylang Ylang…Ylang ylang essential oil is extracted from the flowers of a ylang-ylang tree that is native in the rainforest habitats of the Philippines, Malaysia and Indonesia. Ylang-ylang is also widely used in oriental- or floral-themed perfumes such as Chanel No. 5…and is also believed to relieve high blood pressure, to help with skin problems, and to be an aphrodisiac. In fact, in Indonesia, ylang-ylang flowers are spread on the bed o

Essential Oil Diffusers…The What and The Why — April 1, 2020

Essential Oil Diffusers…The What and The Why

Essentiial oil diffusers are a popular method of using essential oils to gain both the relaxation and health-related benefits of that particular oil, or combination of oils…not to mention that they also help “clear” the air and create a pleasantly fragrant environment.

This enjoyable and effective way of turning only a few drops of essential oil into a fine vapor that is then dispersed in a given area is one of the most common uses of  aromatherapy in homes.

As you breathe in the vapors that are dispersed throughout the day, the nervous system to transmit signals to the limbic system of your brain, the part of the brain that controls emotion and memory.

Diffusers are great because they an affordable, relaxing, and healthy way of using aromatherapy at home that allows you to control…

  • how concentrated the vapor from the diffuser is
  • how long these oils are dispersed
  • what oils are dispersed in the air

 

 

 

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Essential Oil and the Immune System

For strange reason, people are concerned more about maintaining their immunity system than ever before…(gee, perhaps it’s because of the coronavirus?!)

And thankfully essential oils can help because many of these have both  antibacterial and antiviral qualities that help protect your immune system as they are inhaled.  

Essential oils help boost your immune system because as these oils are diffused into the air, they break down the free radicals and prevent the growth of harmful bacteria.

The best essential oils to use for boosting you immune system are…

  • cinnamon
  • clove
  • eucalyptus
  • lemon
  • oregano
  • peppermint
  • star anise
  • tea tree

 

 

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Essential Oils and Pest Control

 

Essential oils can be a safe and effective way to keep mosquitoes, gnats, and other pesky bugs away without the use of insect repellants that contain toxic chemical that can be especially harmful to children,

Essential oils work as an insect repellant because most bugs cannot stand the aroma of diffused essential oils runs bugs away because they think that it stinks…not to mention the fact the some essential oils are actually deadly to bugs.

The best oils to use in warding off insects are…

 

 

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Essential Oils and the Brain

Essential oils can improve cognitive function in many ways, including…

  • giving us more energy whenever we’re feeling down or sluggish
  • helping to balance hormones
  • helping us to focus
  • leveling out an imbalanced moods
  • relieving stress and anxiety
  • repairing the underlying causes responsible for hindering cognitive function

Essential oils that are great for these purposes include…

 

 

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Essential Oils and Pain Relief

Diffusing essential oils, both through a diffuser and topically can help relieve the pains of headaches, overworked muscles, and sore joints…(more on this later)…

 

 

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Essential Oils and the Respiratory System

Diffusing essential oils reduces inflammation in your respiratory tracts and provides decongestant qualities…making them great at helping to  eliminate colds, coughs, and even pneumonia.

The best essential oils to use for respiratory reasons are…

  • eucalyptus
  • lavender
  • lemon
  • palo santo
  • tea tree

 

 

Aromatherapy…The Which — March 26, 2020

Aromatherapy…The Which

Aromatherapy…The Why — March 24, 2020

Aromatherapy…The Why

Aromatherapy…The What — March 22, 2020

Aromatherapy…The What

Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla

We are all familiar with chamomile tea, having been read The Tale of Peter Rabbit, 

Chamomile has been used for centuries for its fragrance, relaxing properties and flavor profile. In the next several posts, we will be looking at how chamomile can be used in…

  • aromatherapy
  • beverages
  •  cosmetics and skincare
  • household care, such as by repelling insects
  • orally