Men’s Health DIY

Prostatitis is an infection that causes a burning sensation when passing urine, pain and tenderness in the pelvic area and lower back pain, fever, and exhaustion.

This blend will only help to relieve symptoms and you need to see a medical professional to make sure that nothing more serious is going on.

Prostatitis Blend
15 drops Cypress
15 drops Frankincense
10 drops Lavender
10 drops Myrrh

Combine all ingredients in a roller bottle and fill with a carrier oil of your choice.

Apply over the abdomen and lower back as needed.

Here’s a blend to help keep that hair attached to your head (ladies this can help you too!).

Hair Stay There Blend
24 drops Rosemary
18 drops Cedarwood
14 drops Geranium
12 drops Peppermint
8 drops Lavender
40 drops carrier oil

Combine in a 5mL bottle. Apply daily before bed or just after showering. Put 4-7 drops in the palm of your hand and gently massage throughout the scalp, paying attention to areas of thinning hair or balding spots.

Here’s a cologne recipe to try. You’ll be one of my favorite people to smell if you wear this since I love Bergamot.

Earthy Spice Cologne
18 drops Bergamot
13 drops Siberian Fir
10 drops Clove
8 drops Lemon

Combine all ingredients in a roller bottle and fill with a carrier oil. Apply to pulse points.

Men whose beards need a little TLC, this beard balm this recipe is for you.

Beard Balm
2 teaspoons beeswax
1 teaspoon Shea butter
3 teaspoons Fractionated Coconut Oil
1/2 teaspoon vitamin E
2 drops Cedarwood oil
2 drops Melaleuca oil
2 drops Rosemary oil

Combine all ingredients, except essential oils, in a glass container.

Place the jar in a saucepan with one to two inches of boiling water.

Stir ingredients until melted and thoroughly combined.

Remove from heat and let rest for 3 minutes.

Add essential oils and stir.

Pour mixture into an empty tin or airtight glass jar.

Let balm rest 1-2 hours before using.

This cologne blend is super simple and you don’t even need to make it a roller bottle if you don’t want.

Lime Delight Cologne
2 drops Lime oil
1 drop Vetiver oil

Rub the Vetiver over your heart, layer the Lime over top. Dilute with a carrier oil if you have sensitive skin.

To make this a roller bottle use 20 drops of Lime and 10 drops of Vetiver in a roller bottle and then fill with a carrier oil of your choice.

Cardiovascular health is important for both men and women. Heart disease is a major killer of people throughout the world.

This blend helps to improve circulation, reduce stress, and can aid in lowering blood pressure.

Heart’s Ease Blend
30 drops Lavender
30 drops Clary Sage
15 drops Wild Orange
15 drops Rosemary
8 drops Marjoram

Combine all ingredients in a roller bottle and fill with a carrier oil of your choice.

Apply this blend to your feet, pulse points, or over your heart.

Make sure to continue to follow any recommendations that your health practitioner has given to you and let your health practitioner know you are using essential oils.

Women’s Health Oils

DoTERRA’s Phytoestrogen Essential Complex is a blend of plant phytoestrogens that support hormone balance. This supplement is good for women of all ages. It contains soy extract, flax seed extract, and pomegranate fruit extract.

Some of the benefits of taking this supplement are nutritional support for managing estrogen metabolism, support for bones, heart, and breast tissue, and antioxidant support.

DoTERRA’s Bone Nutrient Essential Complex is a blend of vitamins and minerals that are essential for bone health. As we age our bone health deteriorates and this can have detrimental effects on our lives.

This supplement has bioavailable forms of natural nutrients including Vitamin C and D, calcium, magnesium, biotin, zinc, copper, manganese, and boron. These nutrients support healthy bones from adolescence through adulthood. It contains 100% of the recommended daily amounts of calcium and magnesium. Both women and men benefit from increased bone health.

Geranium was used by the ancient Egyptians for its skin beautifying effects.

It can be used in a multitude of hair and skin care applications. It can help to balance the amount of sebum your body produces which will help relieve excess oil or dryness. Use Geranium in a steam facial to help beautify your skin. Add a drop to your moisturizer to help smooth your skin.

Add Geranium to your shampoo to help control oil production and give your hair a vibrant, healthy glow.

Geranium helps with skin inflammation, swelling, and bruising.

It helps to balance hormones and PMS.

Geranium is also good for calming anxious feelings. Diffuse for a calming effect.

Clary Calm is doTERRA’s Monthly Blend for Women. It helps provide a soothing effect during the menstrual cycle. It has a cooling effect on the skin and helps to balance emotions.

During your menstrual cycle apply to your abdomen for a soothing and calming massage.

Diffuse for a calming aroma to soothe heightened emotions.

Feeling hot, apply to the area for a cooling effect.

Clary Calm is a blend of Clary Sage, Lavender, Bergamot, Roman Chamomile, Ylang Ylang, Cedarwood, Geranium, Fennel, Carrot Seed, Palmarosa, and Vitex.

Cypress promotes vitality and energy while invigorating the senses.

Cypress is a great oil for women to use during their period to help alleviate cramping. It has analgesic properties that help to relieve pain.

Add a couple of drops to your toner to help improve the appearance of oily skin.

Can also be used with citrus oils and some fractionated coconut oil for an invigorating massage.

Clary Sage has been used since the Middle Ages for its relaxing and calming properties and benefits for the skin.

Clary Sage promotes healthy hair and scalp, add to your shampoo or conditioner.

It is calming and soothing for the skin. Clary Sage helps to calm skin conditions such as eczema. Use to help decrease skin inflammation associated with acne.

Use Clary Sage during your menstrual cycle for as a massage oil to help with cramps.

Diffuse or apply to a pillow at night to promote restful sleep.

It can help regulate estrogen and promote healthy cells.

For breastfeeding mothers, it can help to increase milk supply.

Jasmine is an oil that is beneficial for skin and for mood.

Jasmine is used in skin care for dry, sensitive skin, sun damage, and acne. You can apply to any skin imperfections to help clear them up. It helps to support a healthy, glowing complexion.

It can be used to help with pain and strengthen contractions during labor.

Jasmine is also great for dealing with stress and depression. It has a relaxing and calming aroma.

Jasmine is also a great oil to use as a personal fragrance.

Fennel is great for digestion, in both promoting healthy digestion as well as helping to curb sweet tooth cravings.

The oil is great to use for cramps and bloating. It helps to combat fluid retention because it has diuretic properties.

You can rub a couple drops on your stomach to help with cramps and bloating.

Take 1-2 drops in a veggie capsule to help curb hunger.

Taking 1-2 drops internally can also help breastfeeding moms increase milk supply.

Whisper is doTERRA’s Blend for Women. It creates a unique personal fragrance based on each person’s chemistry.

It has a warm, musky aroma which entices and intrigues the senses.

Apply to your wrists, neck, and pulse point for a distinct individual fragrance.

Diffuse for a unique aromatic experience.

Apply to your hands and then rub over clothing for emotional calming throughout the day.

Whisper is a blend of Patchouli, Bergamot, Hawaiian Sandalwood, Rose, Vanilla, Jasmine, Cinnamon, Vetiver, Labdanum, Cocoa, and Ylang Ylang.

Grapefruit has an invigorating and energizing aroma, plus it is purifying when added to a skincare routine.

Add to a skincare routine to improve the appearance of blemishes (just make sure to avoid sun exposure).

It is great to diffuse while dieting or trying to lose weight in order to increase motivation.

Add a drop or two to your water to support your metabolism.

Grapefruit is great for emotional balance.

Had too much to drink last night? Add some grapefruit to your water to help ease hangover symptoms.

Roman Chamomile is soothing for the skin, mind, and body. During ancient times the Romans used the oil for courage.

Add 1-2 drops to your shampoo or conditioner for healthy hair.

Add 1-2 drops to your moisturizer for youthful looking skin.

Add 1-2 drops to your hot drinks to soothe your body and mind.

Roman Chamomile has analgesic and anti-inflammatory properties that help to relieve menstrual cramps.

Marjoram has calming properties and can have a positive influence on the immune and nervous systems. It was known as a symbol of joy and happiness in ancient cultures.

Marjoram can be used in any recipe that calls for dried Marjoram.

Apply it to the back of your neck to lessen feelings of stress.

It has anti-inflammatory, analgesic, and antispasmodic properties which makes it great for blends to help reduce cramps during your menstrual period.

Rose is one of the most precious essential oils. DoTERRA chose to make this in a Touch format to make it more affordable and easy to use.

Rose is uplifting emotionally, is wonderful for skin care, or can be worn as a fragrance.

Apply Rose to your pulse points to uplift your mood throughout the day.

Apply to areas of concern to improve any skin imperfections.

Helps with menopause by helping to balance hormones and cool hot flashes.

Use in areas of stress and tension for pain relief and anti-inflammatory response.

Rose can help to alleviate irregular ovulation.

It will help with increasing libido.

Ylang Ylang is often used in supporting healthy hair and skin while providing a calming effect and promoting a positive outlook.

Add some Ylang Ylang to a bath with Epsom salts for a relaxing bath.

Wear on your wrists for a sweet, floral perfume.

Add a couple drops to some Fractionated Coconut Oil to create a deep conditioner for your hair, it also stimulates hair growth when added to your shampoo or conditioner.

Ylang Ylang helps to balance hormones and increase your libido.

Do a facial steam and add some Ylang Ylang to refresh your skin.

Ylang Ylang can even help to lower your blood pressure.

Spikenard has a grounding aroma, is soothing ton the senses and plays well with other oils when blending.

Spikenard is a member of the Valerian family and promotes relaxation and uplifts the mood.

It is purifying for the skin, so add a drop or two to your cleanser or moisturizer to promote healthy, glowing skin.

Diffuse or apply to your temples for feelings of calmness and relaxation and to promote emotional balance.

Apply to pulse points to help with PMS.

It can help to slow down heavy bleeding during menstruation.

Thyme has been used for various things throughout the ages. It has been used to promote courage, promote peaceful sleep, ward off nightmares, in baths, and as incense.

Today Thyme is used as a seasoning but also can be used in skin care and gardening.

Take 2 drops internally to help support your immune system.

Use as a natural insect repellent while gardening.

Use in cooking any place that dried Thyme is called for.

Dilute with fractionated coconut oil and apply to skin imperfections to purify the skin and promote healthy-looking skin.

Thyme can be applied to the scalp to stimulate hair growth.

Can help improve feelings of fatigue and depression when diffused.

It also helps to promote emotional balance.

Ginger is an oil that is great for cooking and the digestive system. It is also great to support women’s health through the digestive system effects.

To help with feelings of nausea, morning sickness, or even motion sickness diffuse in the air or place a drop in your hands and inhale.

Apply over your lower abdomen to help reduce bloating, gas, cramps, and indigestion.

Use Ginger in both sweet and savory dishes.

Gargle with Ginger in some water to help alleviate symptoms of a sore throat.

Neroli is soothing to the skin and can help to provide a positive and calming experience when inhaled.

Apply topically to help soothe your skin.

Combine Neroli, Lavender, Ylang Ylang, and Marjoram for a relaxing and aromatic massage.

Apply to your pulse points to uplift your mood throughout the day.

Apply Neroli to pulse points when feeling anxious.

Neroli is good for relieving all types of aches and pains especially those related to stress and tension.

 

Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Women’s Health DIY

Over on my Instagram, I spent a lot of time focusing on Women’s Health. Here are some of the DIY posts that I did over there.

Menstruation Blend

15 drops Rosemary essential oil

10 drops Marjoram essential oil

10 drops Clary Sage essential oil

Combine all of the ingredients in a roller bottle and fill with a carrier oil. You can massage this blend over your lower back and abdomen for relief from abdominal cramping and lower back pain.

Menopause is a time when the hormones in a woman’s body get all out of whack. This blend helps to relieve some of the many symptoms that come along with hormonal imbalance.

Hormonal Balance Blend

15 drops Clary Sage

15 drops Geranium

15 drops Bergamot

Combine all of the ingredients in a roller bottle and fill with a carrier oil. Massage the blend over your lower back and abdomen.

What is Menorrhagia? It’s a menstrual period with an excessively heavy flow. Here is a blend that can help you deal with menorrhagia.

Menorrhagia Blend (Excessive Bleeding Blend)

10 drops Cypress essential oil

5 drops Helichrysum oil

5 drops Spikenard essential oil

Combine all ingredients in a roller bottle and fill with a carrier oil. Apply to the abdomen during heavy bleeding.

Cramps can ruin anyone’s day. Here’s a blend to help prevent/soothe them.

Prevent Cramps Blend

15 drops Marjoram essential oil

10 drops Lavender essential oil

5 drops Clary Sage essential oil

Combine in a roller bottle and fill with a carrier oil. Apply to lower back, abdomen, and feet as needed.

He’ll Never Know…you have PMS with this blend. It even helps with menopause symptoms.

He’ll Never Know Blend

12 drops Geranium essential oil

6 drops Ylang Ylang essential oil

4 drops Clary Sage essential oil

Combine in a roller bottle and fill with a carrier oil. Apply to the lower abdomen and lower back as needed.

Endometriosis is a condition where the tissue that normally lines the uterus grows elsewhere in the body. This condition can lead to debilitating pain. Endometriosis affects about 10% of women.

If you are one of the many women who have Endometriosis or just experience extremely painful periods this blend is for you.

Endometriosis Blend

20 drops Cypress essential oil

5 drops Clary Sage essential oil

5 drops Roman Chamomile essential oil

Combine all ingredients in a roller bottle and fill with a carrier oil. Apply to the abdomen during your menstrual period.

Once a woman starts going through menopause hot flashes can become the evil in a woman’s day. One minute you feel fine and great, the next minute you feel like your body is on fire but it’s a fire on the inside.

Here is a blend to combat those hot flashes, it can be made into a roller bottle or a spray.

Beat Hot Flashes Blend

20 drops Clary Sage essential oil

20 drops Geranium essential oil

15 drops Cypress or Peppermint essential oil

If making a roller bottle combine all ingredients in the bottle and fill with a carrier oil. Massage into the abdomen, chest, upper arms, and lower back.

If making a spray combine all ingredients in the spray bottle and use either distilled water or witch hazel. Spray over your body during a hot flash.

Here is another blend to help deal with PMS. It’s great to use on days when your life just feels like a hot mess.

Cool Your Hot Mess Blend

12 drops Wild Orange essential oil

9 drops Clary Sage essential oil

6 drops Geranium essential oil

6 drops Roman Chamomile essential oil

Combine all ingredients in a roller bottle and fill with a carrier oil. Apply over pulse points throughout the day and take a deep breath. You will get through the day.

Are you trying to have a baby? Do you want to attempt to enhance your fertility? Here’s a blend to try.

Fertility Blend

12 drops Clary Sage essential oil

10 drops Fennel essential oil

7 drops Geranium essential oil

8 drops Lavender essential oil

8 drops Bergamot essential oil

bonus: add 3 drops Rose essential oil

Combine all ingredients in a roller bottle and fill with a carrier oil. Apply to the lower abdomen twice daily. Concentrate over the ovaries and uterus.

Next week’s post will feature the oils and supplements that doTERRA has that focus on Women’s Health.

Cleaning with Essential Oils

Do you follow me on Instagram? If you do you’ll know I post there a lot, but if not feel free to come on over and have a look. I post about all sorts of things like diffuser blends, DIY projects, essential oils, my life, what I’m doing, what I’m eating, and more.

Over the spring I posted about how to clean with essential oils and figured I would combine all that information into a blog post so it was easy to reference. So here are some recipes to help with not just spring cleaning but everyday cleaning.

We all love our diffusers but do we remember to clean them? Here are the steps for cleaning an ultrasonic diffuser.

  1. Turn off your diffuser.
  2. Fill the water reservoir halfway to the line with clean water.
  3. Add 10 drops of pure white vinegar to the water reservoir.
  4. Turn it on and let it run for 3-5 minutes, allowing the vinegar to disperse throughout.
  5. Drain the water reservoir completely.
  6. Dip a cotton swab in white vinegar and wipe down the edges of the water reservoir as well as the ultrasonic mist chip.
  7. Rinse the water reservoir with clean water.
  8. Wipe the reservoir with a dry cloth and let air dry before using it again.

Diffusers should be cleaned monthly to keep them in good working condition.

Lavender Linen Spray is a great way to refresh your laundry and sheets. You can use any oils you want with this but Lavender is a great way to help your sheets assist you in falling asleep.

Lavender Linen Spray

2 cups distilled water

2 tablespoons vodka or rubbing alcohol

15-20 drops Lavender essential oil (or oil of your choice)

Combine all ingredients in a spray bottle. Shake well before each use.

Who doesn’t like nice clean windows and mirrors, this recipe will keep them sparkling clean.

Fresh Mint Window & Mirror Cleaner

3 cups distilled water

1/4 cup rubbing alcohol or vodka

1/4 cup vinegar

20 drops Peppermint or Spearmint essential oil

Combine all ingredients in a quart-sized spray bottle. Shake to combine, then spray on mirrors, windows, or stainless steel. Wipe off with paper towels or old newspaper for a streak-free shine.

Cleaning the bathtub/shower/toilet is a pain, but this easy recipe makes the chore a little less daunting.

Soft Scrub for Bath, Tile, and Toilet

*This recipe is intended to be used same day or next day.

3/4 rounded cup baking soda

1/4 cup unscented liquid castile soap

1 tablespoon water

1 tablespoon vinegar

5-10 drops Lemon essential oil

In a bowl, combine baking soda and castile soap. Add water and stir. Add vinegar and Lemon essential oil. The consistency should be a soft paste.

When using apply to surface, and let dry for 5-10 minutes and then scrub. Once done scrubbing, take a wet cloth and wipe clean. If cleaning a toilet be careful as it will react to toilet scrub.

Wood polish is a staple in making all the wood surfaces in your house look shiny and new. Here is a simple recipe to keep those wood surfaces shiny.

Wood Polish

1/4 cup olive oil

1/4 cup vinegar

10 drops essential oil (Wild Orange, Arborvitae, or Lemon)

Add olive oil and vinegar to a glass spray bottle. Add 10 drops essential oil. Shake well before each use. Apply to a microfiber cloth and wipe wood surfaces clean.

Do you clean your yoga mat? I don’t usually think about cleaning it but after doing hot yoga, outdoor yoga, and just being on a variety of different floors it has come into contact with a lot of germs (your bare feet, the floor/ground of the studio, the trunk of your car, etc.). Here is a simple recipe to keep that mat germ free.

Yoga Mat Spray

3/4 cup distilled water

1/4 alcohol-free witch hazel or white vinegar

5 drops Lavender essential oil

3 drops Melaleuca (Tea Tree) essential oil

In a glass spray bottle combine all ingredients. Shake until combined. Spray on your yoga mat and wipe dry with a towel.

Before cleaning your whole yoga mat make sure to do a spot test to ensure that the essential oils will not damage your yoga mat.

doTERRA Emotional Aromatherapy Oils

DoTERRA has a collection of oils that are geared toward dealing with the different emotions that we face in life each and every day. They have six proprietary blends, Passion, Motivate, Cheer, Forgive, Peace, and Console which help to bring emotional balance to yourself. These oils come in either 5mL bottles or in 10mL Touch Roller Bottles which are prediluted for skin application.

Passion – Passion is doTERRA’s Inspiring Blend, it is great to apply when feelings of disinterest or boredom begin to take over your life. It helps to rekindle feelings of passion, excitement, and joy.

Diffuse Passion in the mornings to create feelings of energy and excitement.

Passion starts with your heart so apply over the heart to feel passion and inspiration throughout your day.

Diffuse at work to spark creativity, clarity, and wonder while working on projects.

You can even apply Passion to your pulse points and the back of your neck to create a unique personal fragrance.

Passion is a blend of Cardamom, Cinnamon, Ginger, Clove, Sandalwood, Jasmine, Vanilla, and Damiana.

Motivate – Motivate, doTERRA’s Encouraging Blend, will help bring confidence and courage when feelings of guilt and pessimism start to creep in.

Apply to the bottoms of your feet in the morning to jump-start your day with feelings of positivity.

Apply Motivate to your temples to help set your focus for the day.

Diffuse to keep on track when you have a big project to work on at home or at work.

Apply to the back of your neck before giving a big speech (or any public speaking event) to help instill feelings of confidence.

Apply Motivate to your pulse points before a sporting event or other competition to give yourself a boost of confidence.

Motivate is a blend of Peppermint, Clementine, Coriander, Basil, Yuzu, Melissa, Rosemary, and Vanilla.

Cheer – Cheer is doTERRA’s Uplifting blend. Use it to provide a boost of positivity and happiness when feeling down.

Diffuse Cheer to provide feelings of positivity in your environment.

Apply to the bottoms of the feet to boost feelings of positivity and cheerfulness when feeling down.

Wear Cheer as a personal fragrance to keep your spirits uplifted, especially in winter.

Apply to a cotton ball and place near the air vent of your car for an energizing feeling while on a long drive.

Cheer is a blend of Wild Orange, Clove, Star Anise, Lemon Myrtle, Nutmeg, Vanilla, Ginger, Cinnamon, and Zdravetz.

Forgive – Forgive, doTERRA’s Renewing blend helps counteract emotions of anger and guilt while promoting feelings of contentment, relief, and patience.

Rub over your heart to help you forgive yourself and others.

Diffuse Forgive while meditating to help release harboring feelings of anger and guilt.

Apply to pulse points and heart throughout the day to feel grounded and content.

Keep Forgive nearby to counteract negative emotions that may arise throughout your day due to undesirable situations.

Forgive is a blend of Spruce, Bergamot, Juniper Berry, Myrrh, Arborvitae, Nootka, Thyme, and Citronella.

Peace – Peace is doTERRA’s Reassuring Blend. It helps to promote feelings of contentment, composure, and reassurance when anxious feelings overwhelm you.

Diffuse at bedtime to promote a calming environment and restful sleep.

Apply Peace to temples and the back of the neck when feelings of tension start to creep in.

To calm an upset and restless child, apply Peace to the bottoms of the feet.

Diffuse or inhale before taking a big test or giving a speech to help counteract worry and distress.

Peace is a blend of Vetiver, Lavender, Ylang Ylang, Frankincense, Clary Sage, Marjoram, Labdanum, and Spearmint.

Console – Console, doTERRA’s Comforting blend, helps promote feelings of comfort as you move along your path to emotional healing.

During times of loss, apply to the bottoms of the feet in the morning to help provide feelings of comfort throughout the day.

Diffuse Console during times of loss to comfort the soul and evoke feelings of hope.

Keep the rollerball with you throughout the day and apply to the wrists when feeling sad or unsettled.

Apply Console over the heart in the morning and evening to remind yourself that healing takes time and to be patient.

Console is a blend of Frankincense, Patchouli, Ylang Ylang, Labdanum, Amyris, Sandalwood, Rose, and Osmanthus.

emotional touch

Everyone person is different so while each oil is designated for a specific emotional aspect, find what works best for you. Your personal body chemistry and how you associate scent and emotion will affect how each oil works for you.

These oils are available through doTERRA as either a kit or you can purchase each oil individually.

Dietary Supplements – Should I take one?

People have mixed feeling on dietary supplements and there are so many different ones that are available. While I would like to believe that I could get all of my daily vitamins and minerals from the foods I eat, I know that it doesn’t happen. We eat so many processed foods that have the nutrients we need to be taken out of them through that processing that we need to have them added back in before sending them out to stores.

I personally try to eat a diet based on whole foods and minimize the amount of processed food that I eat. But somedays I still want to have that grilled cheese sandwich of white bread and American cheese, so I know that I need to take dietary supplements to counteract those food choices.

doTERRA has a dietary supplement, the Lifelong Vitality Pack which contains three separate supplements that provide the necessary vitamins, minerals, and nutrients we need to be healthier human beings.

Lifelong Vitality comes with Alpha CRS+, xEO Mega, and Microplex VMz. These supplements are created to provide the most bioavailable forms of the nutrients your body needs.

Alpha CRS+

Alpha CRS+ is the Cellular Vitality Complex. It is a proprietary formula that combines potent levels of natural botanical extracts to support healthy cell function and the metabolic factors for cellular energy.

It helps support healthy cell function, mental clarity and brain function, and includes a tummy tamer botanical extract blend to help prevent stomach upset.

xEO Mega

xEO Mega is the Essential Oil Omega Complex. It contains a unique formula of CPTG essential oils and a proprietary blend of marine- and land-sourced omega fatty acids.

Omega fatty acids help support joint, cardiovascular, and brain health and support healthy immune function.

Also comes in a vegetarian formula vEO Mega.

Microplex VMz

Microplex VMz is the Food Nutrient Complex. It contains bioavailable vitamins and minerals that are deficient in modern diets. It provides antioxidants such as vitamins A, C, and E, and an energy complex of B vitamins. Microplex VMz also contains minerals such as calcium, magnesium, and zinc for bone and metabolic health.

Also comes in a vegan formula Vegan Microplex VMz.

A daily serving of these supplements is taking 4 of each of the supplements, 2 of each in the morning and 2 of each in the evening. Now I know that you are going to say that is 12 pills/supplements each day! The reason that you need to take 4 of each total every day is that the supplements are in a bioavailable format. Traditional vitamins and supplements are compressed into solid pill format while doTERRA’s supplements are in capsules. This allows the body to absorb more of the nutrients from the supplements giving your body the biggest bang for your buck.

In order to get all my supplements in I take my morning dose with breakfast and then my second dose with my lunch. I also take a variety of other supplements that doTERRA offers so I am taking about 10 pills with breakfast and 10 pills with lunch. It is definitely a lot but it is very doable.

I notice a difference in my energy levels and in my general health when I take these supplements. I stopped taking them for about a week when I was moving from Georgia to North Dakota. I felt tired throughout the day and managed to get a cold the week that I didn’t take them. Once I restarted taking them, my energy levels increased and my cold went away immediately.

Where Have I Been?

north dakota train bridgeWell, I have been a busy little nurse lately. Over the last almost 2 months now of living in Bismarck, North Dakota I have planned to make blog posts but have been busy doing other things constantly.

My weeks here have been filled with work, working out, and a little bit of exploring.

For work, I still generally only work my 3-day shifts, with occasional extra shifts. The majority of days I will walk to work since I amazingly live only 8 blocks from the hospital. People are amazed that I walk to work every day, but the days that I do drive to work, it takes the same amount of time.

For workouts, I have gotten in some yoga classes at Yoga for You, they have a variety of different classes and I like that they offer classes at noon a few days a week. I also have been doing a lot of running, I completed my C25K training app and have moved on to the 10K training portion of the app. I was initially running around the neighborhood that I live in but have had to expand to going to a park that connects to the Bismarck trail system in order to have enough distance to run now that my runs are longer.

I also chose to join a gym here in Bismarck to have the ability to take classes and do strength training. I joined Verge Fitness which is a local gym here in Bismarck. They were offering a 6-week transformation program so I signed up for that and am loving the results that I am seeing. I take 2-4 Regymen classes and do a group training session each week. The classes are intense and I burn about 500 calories per class.

I have done a little bit of exploring around my neighborhood to some of the local restaurants but definitely, plan to do more. I have also explored the North Dakota Heritage Center & State Museum. I went on a rainy day that also happened to be prom so I don’t have as many pictures as I wanted to get so I’ll have to make another trip to the museum.

There are so many more trips and things to explore here and throughout North and South Dakota that are on my list. I want to get to Mount Rushmore, see some of the various military forts that are around the state, and visit so many other places.

Hopefully, this catches everyone up on where I have been and you will definitely be seeing more posts soon. I’m making it a point to take this afternoon and write up a bunch so that you will all have some things to read and learn about.

Anti-Inflammatory Blend

This anti-inflammatory blend is something I created myself for myself in order to combat some terrible inflammation in my feet and ankles due to bug bites that happened while I was living in Augusta, GA. I found out the hard way that fire ants and fleas are not fun things to live and deal with.

I made this roller bottle of oils that would be not only skin nourishing but also would treat the inflammation that was giving a bad pair of cankles. It worked wonders and now I am only dealing with a little bit of discoloration left from the bug bites.

Anti-Inflammatory Blend

3 drops Frankincense

3 drops Wild Orange

3 drops Lemon

3 drops Marjoram

3 Drops Melaleuca (Tea Tree)

Fill the rest of the roller bottle with Jojoba Wax/Oil

The reasons I used these specific oils was that each had properties that were useful in my current situation.

Frankincense – has analgesic properties, is an anti-inflammatory and is a cicatrisant (skin healing).

Wild Orange – has analgesic properties, is anti-inflammatory and antibacterial, has astringent properties, and enhances skin penetration of oils.

Lemon – has analgesic properties, is anti-inflammatory, has astringent properties, and enhances skin penetration of oils.

Marjoram – has analgesic properties, is anti-inflammatory, and antibacterial.

Melaleuca (Tea Tree) – has analgesic properties, is anti-inflammatory and antibacterial.

Jojoba Wax/Oil – I used jojoba because it a skin nourishing oil, but you can use whatever carrier oil you prefer.

 

Working Out

Working out is one of my favorite activities to do when I have a day off. I like a variety of different types of workouts including barre, running, yoga, Pilates, walking, and recently Krav Maga. I like being able to do something different all the time yet am able to be familiar with my workout. I generally do not try new types of workout because I enjoy it a lot and then want to do it all the time, aka I haven’t met a workout that I don’t like.

My first loves were yoga and Pilates. I started doing both of these more than 10 years ago through Rec Department classes. The classes were very basic and repetitive but I really enjoyed the relief and energy I got from taking them. I stopped taking these classes when the teacher that I had stopped teaching. At this point, I really stopped doing any exercise at all.

I went back to school in 2010 and decided that working out was a good thing again. I decided that I was going to give running a try. I was always the person growing up who thought that the only running I would do was if a murderer or a bear was chasing me. I downloaded a Couch to 5K program and the rest is history, ok it took a while but now I definitely understand why people like running. I have completed a few different 5K races including the Dirty Girl, Famous Racing Sausage Run/Walk, Glow Run, and many days of just running a 5K. I have also managed to complete a Terrain Race.

Right before I became a travel nurse a new workout studio opened down the street from my house, Barre District. It was a barre studio; I had tried a barre class through the Rec Department and figured that since the first class was free at Barre District I would try it out. Well, I was hooked. I bought an unlimited membership at the grand opening and took as many classes as I could during the time that I had left at home. I managed to cram 100 classes into a period of 60 days. I still make sure that when I am able to go back to Milwaukee that I get in a few classes and hang out with all of the awesome women that I have met there.

Once I started travel nursing I found it difficult to keep on my workouts, as I was working night shift. During my first assignment, in Fayetteville, AR, I was able to keep up with running, as there were many paved running/walking paths around the area that I lived. I occasionally did a barre DVD but it definitely was not the same.

During my second assignment, in Iowa City, IA, I managed to go running about 3 times and barely did any workouts on DVD unless I was visiting home and could go to Barre District. Night shift work and winter make life complicated.

On my third travel assignment, to Charlottesville, VA, I decided to work day shift and was able to reclaim my love for exercise. I found a local barre studio, Barre.[d] and once again fell in love. I could walk to the studio from my apartment and not only get a workout in but also some good walking. I loved the people I met through the studio and will definitely be back if in the area. I was also able to get some running in while on this assignment as the apartment building that I lived in had a gym. I was excited about exercise again and looking forward to continuing this on my next assignment.

Moving to Augusta, GA for my next assignment, I knew that I needed to find a gym that could meet my workout needs. I found Oxygen Fitness and was able to get in all the barre classes that I could have wanted plus I took a class called OxyBlast on a few of the mornings I had off. During this time, I also was reacquainted with yoga, hot yoga to be exact. My love of barre and taking as many classes as possible allowed me to complete a barre challenge while there, taking 16 classes in 30 days, I managed to get all 16 completed in 8 days since I worked or was on vacation during the other days of the challenge. One of those days, I even drove straight from the airport to get to the studio to take a class. OxyBlast was great because it gave me the opportunity to try something new, it involved intervals of an exercise opposite and interval on the treadmill, it definitely got the heart pumping and the muscles burning. Hot Yoga was a new experience for me, I was unsure how I was going to like it since I had never done hot yoga and had not really done any yoga for almost 10 years. Hot Yoga was and still is definitely a challenge and something I enjoy as it challenges me to use and move my body in ways that I previously have not. I also find it to be an amazing way to relax.

I was also able to get a lot of running and walking outside done while on this assignment. Only a few blocks from where I was living was a trail that was more than 3 miles long. I was able to run and walk for almost all of the 5 months on the assignment, as it really didn’t get cold consistently until late December.

Now in Atlanta, GA I have found myself working night shift again and not living in a place where it was convenient to get to a barre studio. I was driving one of the first days here and I saw a building that said Krav Maga on it and thought it could be interesting. A few days later one of my friends posted online about going to a Krav Maga class and it reminded me of what I had seen. That evening I signed up to take a free class, I was sold after that class and signed up to participate for the next two months. I tried to keep up with the classes but sleep would allude me when not working and after work, I needed so much sleep it was ridiculous. The classes that I did take I loved, it has given me a great appreciation for martial arts and skills for self-defense. I was able to participate in a Women’s Self-Defense class through the gym and was given hands-on opportunities to use the self-defense skills and attempt to escape from an attacker. It was a great opportunity to see women of all ages learning to defend themselves and for those of us who had been taking classes to assist in showing others how to properly use those self-defense skills.

I am excited to see what workout opportunities my next travel assignment to Bismarck, ND will bring me.

Downtown Duluth

One of my favorite things about traveling to different cities is to be able to explore the city that I am living in. Currently, I am living in Duluth, GA and the downtown area is small but full of interesting art/sculpture. I spent an afternoon walking the downtown, looking at the sculptures, and enjoying some of the local shops and restaurants.

I started the afternoon off with a stop at a local shop, Personify and found a beautiful Georgia card. I always try to find small souvenirs from each place that I live. Being a travel nurse means that I have to fit all my possessions in the car so small souvenirs are the best. The card is by Rifle Paper Co., they make such beautiful paper goods.

georgia card

My next stop was to walk around the downtown and see the sculptures that were all around. The first one that I found was this colorful whirligig. I love the bright colors, especially since it was such a drab and gray day.

whirligig

I continued and found an awesome Emergency Workers Memorial. I love that the members of the different military branches, the police, and fire departments are holding up the monument. I find this meaningful in that our country is held up on the backs of those who give their service for us and those who gave their lives for us.

vetrans memorialI went back on a nicer day to get some better pictures of the workers holding up the monument.

Next, I came upon the sculpture of children painting a flag on a window. The colors were so bright in the flag compared to the statues and the weather. One thing I found interesting about this sculpture is that the downtown area allows people to adopt (sponsor) each of the children in the sculpture and post information about why they adopted the sculpture. Next to this is another sculpture of a little girl and dog who are singing “God Bless America.”

Finally, on my way to lunch, I found this mural depicting downtown Duluth. It was neat to see how old-time Duluth was perceived to look.

historic duluth

For lunch, I stopped at a local brewery and restaurant, Good Word Brewing. I enjoyed their GWB Cheeseburger and some of the local beer. The first beer I tried was an Ophelia, a sour ale, and a StriWi, which is a Gose. The food was great and I enjoyed the beer.

Duluth, Ga is also the site of the Eastern Continental Divide.