Essential Oils and Your Fit Lifestyle

March 21, 2017March 21, 2017Leave a comment

What the Heck are Essential Oils, & Why Should I Use Them?

I have a confession to make…I’ve been a “closeted” essential oil user for over two years. Why closeted, you ask? Is this some sort of dirty little secret? Absolutely not! Essential oils are one of the best discoveries I’ve made in a long time. They’ve benefitted my family in SO many ways, and have definitely changed our lives for the better. So, why have I been keeping them under wraps? Well, the focus of my business is to help support your “fit lifestyle” with tips, tricks, blogs, recipes, and plenty of cute clothes of course! And, even though I am a little (ok, maybe a lot) obsessed with my essential oils, I never thought of talking about them here on a site that’s all about health and FITNESS. Wait, WHAT?? Of COURSE I should share about them here on page that’s all about HEALTH and fitness!

#DUH

So here’s the deal…are essential oils the magical serum you’ve been looking for to make your workouts more effective and the pounds melt away? NO. Are they going to immediately cure all your ailments, aches, pains & problems? NO.

Well then, what ARE they going to do? Oy vey…that is a LONG list, but don’t worry, I’ll try to keep it brief.

Essential oils and chemical free cleaning products are a super important part of the toolbox I use to support my family’s healthy and fit lifestyle. We use them for so many things! Here are a few of MY favorite ways to use them:

Energy & Hydration

Looking for a little extra PEP in your step? PEPPERMINT essential oil increases energy and mental alertness. I like to take a few deep breaths of peppermint oil (or diffuse) first thing in the morning to help me feel awake and energized for the day. It is great before a workout too! Fun tip…place one drop of Peppermint Vitality on your thumb, and press your thumb to the top of your mouth, holding for about 15 seconds. You will instantly feel awake, alert and refreshed! Your breath will smell amazing too 😉

LEMON essential oil is also known for its energizing properties and its ability to help flush toxins from the body. I LOVE adding a couple of drops of Lemon Vitality to my water to encourage hydration, energize and detoxify throughout my workout.

System Support & OVERALL Wellness

Essential oils can be used to support the various systems of the body, and can help to promote overall wellness. There are literally hundreds of oils that can be used to support various systems of the body and overall wellness.

Here are a few of my favorites that I use to help to support my “fit & busy” lifestyle:

THIEVES is an oil I simply could not live without. It is a powerhouse oil that supports the immune system, and is an absolute must-have to help keep us healthy during cold and flu season. I use a roller to apply this to my kids (I like to put it on the bottoms of their feet and along their spine) before sending them to school. I diffuse it in the house whenever I know there’s a bug going around, and I take it internally when I feel like my immune system needs an extra boost. I’m going to assume you hate getting sick as much as I do, so trust me when I tell you, this oil has been a game changer for me and my family!

ENDOFLEX is something I use to support my adrenal system on a daily basis. First of all, it smells amazing. But, more importantly, it helps to keep my adrenal system functioning in tip top shape. If you’re juggling family, business, fitness and about 20 other things like I am, your adrenal system is likely working overtime. Endoflex will help show it a little love and support!

DIGIZE is amazing for digestive support, RC for respiratory support, COPAIBA for overall wellness, and OREGANO for a super immune boost. So many amazing oils, so little time!

Weight Loss Support

GRAPEFRUIT, LEMON & PEPPERMINT…the weight management triple threat!

GRAPEFRUIT to support a healthy metabolism, LEMON to help flush toxins, and PEPPERMINT to aid in digestion and suppress appetite. They’ll even help banish the bloat! Add the Vitality oils to your water, dilute with a carrier oil and ingest in a veggie capsule, and even diffuse for an energizing, uplifting aroma that will help keep you on track with your health and fitness goals.

Mood

Our moods and emotional health play a HUGE role in our overall health and wellness. HUGE. Stress and negativity and emotional imbalance can severely impact our health, can sabotage our weight, and can destroy our motivation. Essential oils play a DAILY role in boosting my mood, decreasing my stress, and balancing my emotions.

STRESS AWAY is my all time FAVORITE oil. Not only does it smell amazing, but a couple of dabs on my wrists and behind my ears leave me feeling instantly calm and relaxed! Picking up a car full of noisy kids? You need this oil. Stuck in traffic on the way to the gym from a stressful day at work, and worried you’ll miss your favorite class? Stress Away is your new best friend.

ORANGE essential oil is a favorite of mine for diffusing. It smells amazing, and is a total mood booster. I love it diffused with LAVENDER for a calm, peaceful, happy mood. Perfect for unwinding after a long day. Orange and peppermint is another awesome diffuser combo. Happiness is in the air!

Sleep

Getting enough good quality sleep is a critical piece of the puzzle when it comes to health and wellness. In fact, if you’re trying to lose weight, and seem to be stuck in one place, despite your best efforts, you might want to look at your sleep! It could be sabotaging your efforts. Stress and long to-do lists can negatively affect the length and quality of our sleep, but oils can help!

My very favorite sleepy time oils are LAVENDER, CEDARWOOD and PEACE & CALMING. I like to diffuse Peace and Calming in my room just before and during bedtime to help me eliminate the clutter from my brain after a busy day. I use Lavender to make a DIY pillow spray that makes my bed smell just like a day at the spa. And Cedarwood, how I love thee for promoting a calm and restful night’s sleep. In fact, I make a special roller bottle that lives in my bedside table containing these three oils, rub it on the bottom of my feet each night before bed, and I sleep better than I have in years!

Essential Oils IN…Toxic Chemicals OUT

If you’re concerned at all about eating clean and avoiding the junk that’s crammed into processed foods, then you get it. We don’t want to put preservatives and chemically altered crap IN our bodies, and clean eating is a super important part of living a healthy lifestyle. On the same note, we should also be highly concerned with non-food related chemicals that we are putting ON, AROUND or IN our bodies. Did you know that the average woman puts over 300 synthetic chemicals on her body (in the form of cosmetics & personal care products) A DAY?! That’s a LOT of chemicals. Our skin is our largest organ, and chemicals that come in contact with the skin are easily and quickly absorbed into our bloodstream.

And, have you ever thought about this…your cleaning products are FILLED with chemicals that are proven, and sometimes even labeled as highly toxic, but for some reason we are OK with using them. Perhaps because we don’t actually EAT them, we don’t think they can be getting IN our systems. But they are. Think about it, that chemical filled anti-bacterial dish soap goes on your plates, leaves residue behind and then your food goes right on top. The bleach based disinfectant spray you use to wipe down your cutting board comes in contact with all of your food. The kitchen soap you use to wash your hands gets absorbed by your skin. Read a few of the ingredients in your everyday household cleaning products, and then google them. You’ll be amazed that some of this stuff is even allowed into our homes.

But, did you know that you can replace many, if not all, of the toxic ingredients in your home with products made from essential oils?

Air fresheners and many scented candles are filled with synthetic scents that can wreak havoc on our bodies and neurological systems. PURIFICATION oil is the answer to a naturally delightful smelling home! I love to diffuse this near our kitty box to neutralize pet odors, and I ALWAYS diffuse it throughout the house if there’s a lingering smell from cooking, or just to make our house smell fresh and clean. Combined with Citrus Fresh, it smells clean, refreshing and amazing. Stubborn shoe stink? Purification. Yucky smelling sports equipment? Purification. Gym clothes? Purification. As a professional fitness instructor, most of my laundry is made up of sweaty workout clothes, and after a while, it can be hard to get the smell out. I add a couple of drops of Purification to every load of laundry to help stop the stink from sticking around. Bonus…wool dryer balls with a drop of Purification and Lavender eliminate the need for chemical filled dryer sheets, and will leave every load of laundry smelling amazing.

Goo Gone…one of the most toxic items I once had under my kitchen sink. Guess what works even BETTER at removing stubborn stickers, residue and other unwanted gunk? LEMON essential oil. I know, you don’t believe me, but it is absolutely TRUE. You’re welcome.

Floor cleaners, window cleaners and multi purpose household cleaners are loaded with junk you wouldn’t want to breathe, much less have come in contact with your skin. They can ALL be replaced by the THIEVES household cleaner, which is an organic and natural cleaning product that is safe to use on any surface of your house, and actually WORKS. Trust me, I have a puppy, I know. I trust this cleaner on my toughest messes, and then don’t have to stress about breathing in unwanted chemicals or leaving them behind on our floors. Plus, since the power of this cleaner comes from Thieves, it actually helps promote a healthy immune system while keeping the house sparkly clean! How cool is that?

Dish soap, hand soap, dishwasher detergent and laundry detergent are all products that can contain dozens of harmful chemicals. The THIEVES line of cleaning products can replace ALL of these with organic, chemical free alternatives that not only get the job done, but smell amazing, and help to promote your family’s overall health and wellness at the same time.

Are you still with me? I know, I may have gone just a *little* overboard singing the praises of essential oils and natural cleaning products, but I strongly believe that a truly healthy lifestyle can’t be achieved through diet and exercise alone. We have to become more aware of the dangerous chemicals we allow into our homes. We have to supplement our healthy way of eating with pure, natural products, like essential oils, that support the systems of our bodies, help to maintain healthy immune systems, and increase our overall health and wellness. Exercise and healthy eating are SUPER important, but they are only two pieces of a much larger puzzle.

Essential oils have literally changed my family’s lives. We use them to promote restful sleep, to support healthy immune systems, to clean our house and to increase energy and boost our moods. My kids ask for them daily…when they need help to settle an upset tummy, when they have an owie, when they need help calming down for sleep, you name it! We literally don’t leave home without them.

If you’d like to learn a little more about getting started with essential oils, click here and I’ll take you through a brief Essential Oils 101 video that explains what they are, how to use them, and why you need to these amazing oils in your life.

Already convinced and want to get going NOW?? You’re such an overachiever! I highly recommend starting with the Young Living Premium Starter Kit with the Dew Drop Home Diffuser. It is by FAR the best value and includes a diffuser, 11 of the best “everyday oils,” including many of the ones I discussed above, as well as samples of other great products. The retail value of the kit items are over $300, but when you purchase the starter kit, you receive everything for $160.00!! Purchasing this kit will also get you access to a wholesale membership and a 24% discount on all future orders, with no monthly requirements or minimums! All you need to do is click here to create an account and purchase your Premium Starter Kit. Easy peasy.

Have questions about the oils or how to get started? I’m happy to help! Send me a message and I will get back to you as soon as possible I can’t wait to help you get started!

I only use and promote Young Living Essential oils because I know that they are 100% pure, and trust that they are the very best quality oils on the market. Statements regarding Essential Oils have not been evaluated by the Food and Drug Administration. Products in this discussed here are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your healthcare provider before using these products.

Bone Broth is the New Black

February 23, 2015November 17, 20165 Comments

Have you tried bone broth yet? I’ve been riding this latest health food bandwagon I’m loving it!! I just finished my latest batch of this liquid gold and had to share some of the awesome health benefits with you, because when you discover something awesome, you just can’t keep it to yourself!

I know, I know…it sounds kinda gross, right? I promise, it’s not! Just imagine your favorite chicken soup broth, only richer, more delicious, and LOADED with healthy nutrients. Are you intrigued yet? Keep reading to learn what it is, why we should drink it, and how to make it!

What is bone broth? Bone Broth is basically chicken or beef stock that has been cooked VERY slowly for at least 24 hours (more for beef broth) in order to pull the beneficial minerals and nutrients out of the bones. It is rich in nutrients, and, although bone broth has been around for centuries, has recently become mainstream in for it’s long list of health benefits.

Why should we drink it? Bone broth has a LONG list of health benefits that I’ve quickly summarized for you.
1) Minerals – Unfortunately, most of us are not getting enough minerals in our diets, and mineral supplements are never as good as those naturally derived from food sources. Bone broth is rich in calcium, magnesium, potassium and more. These can help with everything from quality sleep to overall mood and energy.
2) Immune boosting – The nutrients in bone broth naturally boost your immune system, and can help speed recovery when you are sick.
3) Healthy joints – Bone broth contains glucosamine & condriotin, as well as collagen and gelatin that all provide support for the bones and joints. They can also help to reduce inflammation throughout the body.
4) Digestion – The collagen and gelatin help to soothe the digestive tract, and can even help to repair some digestive issues.
5) Bone broth makes you beautiful! No, really, it has a long list of beauty benefits, such as shiny hair, glowing skin, improved elasticity and fewer wrinkles. This is due to the collagen and hydrating minerals present in the broth. I mean, people pay big bucks for collagen treatments, and bone broth does this from the inside out!

How do we make it? Although it takes a long time, making bone broth is actually very easy! There are tons of recipes online, but I’ve outlined my basic recipe for chicken below:
1) Use two ORGANIC (preferably grass fed) chicken carcasses to two gallons of water in a stock pot. Some people like to add 2 chicken feet as well (for the extra gelatin and collagen). I know, kind of eww, right? I couldn’t do it at first either, but I worked my way up to it 😉
2) Add 1-2 tablespoons of apple cider vinegar to the water, and let it sit for 15 minutes.
3) Roughly chop 1 onion, 2 carrots and 2 celery stalks and add to the pot. I like to add a small amount of sea salt and cracked black pepper at this point as well, but that is optional.
4) Turn the heat on as LOW as it will go, cover your pot, and allow to simmer for at least 22-23 hours. It should barely simmer. You don’t want to cook it too fast!
5) After the 23 hours have passed, add in some parsley, thyme and a couple cloves of garlic. I also like to add a bit more salt and pepper during this last hour.
6) After 24 hours, strain the liquid into mason jars and store in the fridge or freezer until you’re ready to drink it! If you plan to freeze, only fill the jars 3/4 full, and cool completely in the fridge before freezing.

Are you ready to try this powerhouse health food? My husband and I have both been drinking small mugs of broth each morning, and I am really loving it! Give it a try and let me know how it goes. Cheers!

xoxo,
Malea

Succeeding in the Real World

February 2, 2015Leave a comment

By Guest Blogger Erin Woodbury

It’s often easy to stick to your “diet plan” while at home or at the office. Preparation is the key to any program, which is why the structure of home-life and office-life isn’t too challenging. It’s the restaurants, birthday parties and life events that tend to make or break most nutrition plans. The first thing you need to understand is that food is GOOD. Food is used to comfort, to celebrate and should absolutely be enjoyed. That’s why you should have a “splurge meal” once per week when you reach your maintenance phase. That meal should be the best and most satisfying thing you love, because you want to feel completely satisfied after it’s over so that you’ll be able to get right back on track. When you’re not eating your splurge meal, but find yourself having to dine out, there are many tips to help you stay on track. In general, people have good intentions on the way to dining out, but completely crumble when they smell the warm breadsticks or chips inside a restaurant. They then make deals with themselves as to why cheating seems like a good idea, chalking it up to a special occasion, a well-deserved treat, or simply a moment of weakness. There are ways to stay on plan AND enjoy special occasions. Try the following strategies the next time you’re faced with the diet-dilemma of real world events that don’t jive with your nutrition goals.

Study restaurant menus carefully and research options online if you know where you’re going to be eating. Select your meal before you ever leave the house, and don’t be tempted by the menu. If that’s not possible, request the nutritional menu at the restaurant and make your healthy selection based on the calories and ratios listed.
If that information is unavailable, stick to what you know: vegetables cooked without oil, lean meats, with sauces and dressings on the side.
Order an appetizer as a meal, and stick to items like ceviche, shrimp cocktail, or chicken satay.

Low-Sugar diets are key to keeping blood sugar low and warding off diseases. Cancers thrive in high-sugar environments. Exercise, which reduces elevated insulin levels, can, conceivably, slash your risk if done consistently, especially when it is varied and combined with a diet low in sugar.

Here’s a fun, easy and delicious brownie recipe that has no sugar:

Quick & Fudgy Eggless- Flourless Brownies
Ingredients:
3/4 cup unsweetened applesauce
1/3 cup Trader Joes Cashew Butter
1 cup Chocolate Protein Powder (I recommend Quest)
1/3 cup zero-calorie sweetener
2 TBS dark cocoa powder
2 TBS almond milk
1 tsp vanilla extract
Pinch sea salt
1 Double Chocolate Chunk Quest Bar
1 Chocolate Brownie Quest Bar
(Optional: sugar free chocolate chips)
Method:
1. Preheat oven to 325 degrees.
2. Stir together the applesauce and cashew butter.
3. Add in protein powder though salt and stir.
4. Crumble in the Double Chocolate Chunk Bar and stir.
5. Spread into an 8×8″ pan that’s been coated in cooking spray. Top with crumbled Brownie Bar and any sugar free chocolate you’re using.
6. Bake for 17-18 minutes or until nearly set (keep them slightly underdone in the center).
7. Cool slightly before cutting into 12 squares.
Serves 12
Calories: 100
Protein: 10g
Fat: 4g
Net carbs: 5g

**Huge thank you to Guest Blogger Erin Woodbury of Erin’s Test Kitchen and Living Lean with Erin. for contributing this article! She is a chef at Quest Nutrition, an elite fitness instructor, and fit & busy mom of 3. Make sure to check her out her YouTube Channel, and find many of her delicious recipes on Instagram @livingleanwitherin.

Zoodles – Fit Food Made FUN!

July 27, 2014Leave a comment

Serving up healthy and delicious meals that are ALSO family favorites can be a challenge, so when I come across a “gem” of a meal that is healthy, delicious, colorful, AND a crowd pleaser, I just have to share it with my fit & busy friends! I recently purchased a Spiralizer from Amazon and I’m OBSESSED with it. This is an inexpensive tool that is an absolute MUST in the kitchen of the fit & busy. You can make “noodles” with just about any veggie you can think of. Talk about a great way to make healthy food FUN and appealing to the entire family. This was actually one of my first spiralized creations, and it was a huge HIT! Yep, even my kids gobbled this one up.

This Zoodle creation was so simple to make. Follow the easy steps below, or improvise by substituting veggies you have on hand. Keep it colorful and you really can’t go wrong.

1. Roast cherry and/or grape tomatoes in a little olive oil and salt and pepper until they start to shrivel up just a bit.

2. Cook up some chicken breasts with your favorite method (I used grilled chicken)

2. While the tomatoes are roasting and the chicken is grilling, spiralize 4-5 zucchini and set aside.

3. Prepare the garlic lemon “cream” sauce:

-sautee 2-3 cloves of garilc in 1 tsp olive oil

-whisk in about 1/2c chicken stock or broth

-in a magic bullet or blender, blend together 1/4c cottage cheese and 1/4c NF Greek yogurt with the juice from 1/2 lemon.

-whisk yogurt mixture into garlic mixture and season with salt and pepper to taste.

-stir in some lemon zest and a splash more lemon juice for a bright, fresh flavor.

4. Throw Zoodles into a skillet over high heat, top with sauce, and toss together until zoodles are coated and just begin to cook.

5. Plate up zoodles, top with sliced grilled chicken and roasted tomatoes.

I hope you and your family enjoy this quick, fresh & healthy meal! Make sure to comment below with your results!