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I’m stuck thinking of the next thing looming on my to-do list.

Normally I would try to plan as much as possible, make everything fit into the schedule, and stress eat my way through. I even started signing up for early spring running races so I had an excuse to stress eat while still fitting into my pants.

No bueno!

This year I’m tackling the stress head-on. I absolutely love the holidays. I love the cold. I get this weird sense of joy from my cheeks turning rosy in the chilly air. I get giddy thinking about annual cookie baking with my mom (Mama Straws). We watch 30’s and 40s’ musicals and spend a full day together in the kitchen, and will make cookie runs to wherever my dad (Papa Straws) is camped out watching sports.

So why am I so darn stressed about something I love?

Say no to stress. And no to treat boxes for our friends, because one less sweet thing is appreciated. No to extra side dish making for parties (wine, beer, or the always needed sassy kitchen towel for our hosts). And it’s no to events that do not include our closest, dearest, friends and family.

This year I’m saying yes to enjoying the holidays. Yes to self-care. Yes to weekly yoga. Yes to calm nights watching Christmas movies with my fiance. Yes to using the freezer meals I made this summer (bless you past me). Yes to dedicated reading time.  And yes to journaling.

-Kristen Strawhacker, PT, DPT

The post Using a Journal for Self Care this Holiday Season appeared first on Breathe..

As a kiddo, I cried a little extra hard sometimes, my boo boos were pretty much the end of the world, and when I got excited – oh boy, oh boy how I would jump for joy.

Into adulthood, I have been able to get a much better handle on my emotions, for the most part, but I have definitely had some times that have challenged both my mental and physical ability to keep my emotions in check.

Yesterday (day 1 of my cycle), I made a big connection with my big emotions. There was a cutie patootie baby in the office that smiled the cutest little smile and I instantly started tearing up. Woo those hormones were goin’! The connection? Well, baby fever is definitely going strong these days, but my body was in an extra sensitive state because of: All. The. Things. I had cramps and a headache, my back was feeling a little extra achey, I didn’t get enough sleep and I had an extra sensitive reaction with my emotions too. My body knew something was going on that was making me feel not so great, and it responded in a big way.

I want to take a moment to acknowledge the conversations our brains have with our bodies.

We have this amazing ability to hold onto our thoughts and experiences within the body, which plays a huge role in our daily functioning. Particularly when we have been challenged, whether we’ve gone through physical trauma (anything from an ankle sprain to childbirth) or emotional trauma, our bodies have the ability to remember and hold on.

This can impact:

• The way our brain perceives the next challenge we go through
• The next stress we face
• Even the way we handle getting overwhelmed with happy thoughts of little babies smiling

Not only is it important for us to recognize the physical things our bodies go through, but it is just as important for us to understand the emotional component that goes hand-in-hand.

Next time you’re feeling stressed, anxious, overwhelmed (good or bad), worried, or extra excited, take a moment and hit the mental pause button. Breathe.

Feel those emotions because it is okay – it is okay to cry a little extra hard and to feel a little more. Then, breathe again and let those emotions go on your exhale. Recognizing that our bodies can be a little extra sensitive sometimes is a big piece in taking steps to move forward.

– Jenny

The post Big Emotions. Big Heart: Brain Body Connection appeared first on Breathe..

I’m Katie Glasgow. I’ve been an oil lover for more than 8 years, empowering myself daily with the knowledge and resources from doTERRA and Our Essential Oil Facebook Community.

doTERRA revolutionizes the way we manage our health. Harnessing nature’s most powerful elements, doTERRA essential oils are sourced from committed partners with the best growing conditions ensuring purity and potency. We are truly changing the World with the change that is being created in our homes.

But what is power without knowledge? When it comes to empowering ourselves with these precious oils, we have access to the most powerful tools in the industry. Let’s get you connected so you can start living your best life!

doTERRA University

• Learn impactful ways to implement, share and use doTERRA essential oils.

• A resource jam-packed with new and updated education, an extensive video library, and much more.

Powerfully Essential – Our Team Website

• Important information on monthly specials.

Live Guide

• Create a wellness pyramid and learn how to be proactive in your health.

• Learn different ways to use all of our top products.   

• To receive your personalized wellness plan, click the link above and connect to the person that got you started.

E-Book: Essential Oils for Beginners

• The book of basics for new oil lovers.      

The doTERRA Essentials

• This may have also arrived with your Welcome Kit. Pick a product each day to learn about and start exploring at your own pace!

Emotions and Essential Oils

• A user-friendly guide for taking charge of your emotional health. This groundbreaking book bridges the gap between the physical and emotional aspects of essential oils.

The Essential Life

• An essential oil reference guide for the novice & the expert oil user. Fully updated with the latest research, easy-to-use steps, usage tips, and advice. 

The post Essential Oil Expert Resources appeared first on Breathe..

How I Diffuse Essential Oils

How I Drink Essential Oils

How I Clean with Essential Oils

We’ve been cooking a lot of seafood so I use a few drops of Lemon down my disposal to get rid of the funk.

How I Use Essential Oils for Health

Every night I put doTerra’s Lavender essential oil on my 2-year-olds feet about 30 minutes before bedtime to *assist* the chilling out, calming, and relaxing process.

I then put Serenity oil on my wrists and on my neck, and when I am trying to go to sleep I slowly breathe them in. It has really helped me fall asleep much faster and reduce anxiety.

About 3 nights per week I use a drop of Frankincense in my Argan oil to help shrink my pores and try to even out my skin tone.

I keep a roller bottle of Wintergreen in my purse (or diaper bag, depending on what my current duty is) for neck soreness (typically on my right side from carrying babies!).

I am slowly collecting more and more oils and using them in different ways. It is so fun to learn how to use them and makes me feel like I’m taking control over what is absorbed into my skin, my children’s skin, and what we inhale.

We have recently increased our inventory to have more oils immediately available for you at Breathe.!  Call Summer today to see what we have! Call 515-954-7606. If you need help logging into your account to update your LRP, or want to know more about what an LRP is, call her too!

Do you have other essential oil uses? I’d love to hear about them in the comments!

SpOIL yourself!

Molly

The post How Molly Uses Essential Oils appeared first on Breathe..

A very difficult thing to find but is crucial to get over chronic pain, heart disease, anxiety, depression, IBS, other digestive issues and even infertility. If pregnant, pelvic and abdominal muscle relaxation and control are necessary to prepare our bodies to safely and comfortably deliver our precious babes into the world with minimal intervention.

The two positions pictured here are amazing for starting the relaxation process.

1. Get blankets, pillows, yoga blocks and a yoga strap.
2. Stuff all the body nooks and crannies with support so that you’re not holding yourself up at all.
3. Breathe. (Deep in your low back/belly-NOT a big chest breath)
4. Focus on relaxing ALL THE MUSCLES. Imagine them melting off of your body. Imagine your hips dissolving, imagine being covered by a warm heavy blanket
5. Memorize how relaxed you got and then try to recall that feeling even when busy.
6. Call us if you need help figuring out steps 1-5. Breathe. Physical Therapy & Wellness 515-255-3932

The post Rest & Relaxation appeared first on Breathe..

You feel like you need to go, you walk to the bathroom, you sit down and you do your business.

It’s easy, except for when it’s not.

When drinking a “normal” amount of fluid, our bathrooms should see our backsides 5-7 times in a 24 hour period and our urine stream should last 10-15 seconds. That’s about every 3-4 hours to pee out about 1.5-2 cups of urine per episode. So what is a “normal” amount of fluid? Start with the ole 64 ounce rule and adjust from there. Smaller people need less, bigger people need more. Heavy exercisers need a lot more fluid than little old ladies who sit around in their recliners all day. People who drink more than about 80 ounces of fluid in a day are more likely to pee their pants, so if pants peeing is a problem of yours, try to drink a little less fluid.

What “fluid” should one be drinking?

Well, water. Yes. water. Water is amazing. The Universe gives us our most precious resource by raining it down from the sky! Why would we insult the universe by not drinking it and nourishing our bodies? It’s delicious. Drink a big glass of water first thing in the morning. And then second thing in the morning. You get the picture. Things other than water can often piss our bladders off and make us feel like peeing when we don’t need to, or can cause little accidents when we aren’t expecting it. So if going too often or having too many accidents is a problem, ditch the coffee, tea, cola and sweetener. Even cranberry juice can be trouble for an irritated bladder.

Bladders hold 1-2 cups of fluid. When they are about half full, little stretchers sensors in the bladder wall send a message to your CEO (aka brain) to tell it that things are starting to get a little tight and that it may be time to head to the bathroom soon. At that point, we have to be in charge of our bladders and tell them that we’re busy and to bother us later. So then the signal that we need to pee goes away for a bit until the bladder gets more full and we have to find a convenient time to hit the toilet. On the way there, if Bob from accounting wants to chat, it should be no big deal, plenty of time, we can hold it as long as needed. Trouble with the zipper? No problem. Finally, when it’s all clear, we should be able to sit down leisurely and relax. The pee should just come out all on its own. No pushing.

What NOT to Do

Finally, the VERY LAST THING that we should do, that everyone’s mother in the whole wide world made them do ALL THE TIME is to pee when we don’t need to go. Not before getting in the car, not before church starts, not before leaving the store. Pee when you need to. There’s a bladder at the store and at school and on the road. Peeing when one does not have the urge causes the bladder to begin to feel like it is in charge and before you know it, you’ll be peeing 86 times per day.

To summarize. Drink about 64 ounces of water. Go to the bathroom when you need to, about every 3-4 hours. Don’t go too often or hold it for too long. Holding it does NOT cause bladder infections. Take your time on the way to the bathroom and RELAX when you get there. You know, REST in the restroom. Take this opportunity to breathe for a few moments. Then get back to your day, a few ounces lighter!

The post How to Pee appeared first on Breathe..

My birthday was last week and it was a very special day-I was totally spoiled in ways I rarely allow the spending of money to achieve. I got my eyebrows waxed, my eyelashes lifted and tinted (I have deep set eyes and these two things changed the appearance of my eyes in pretty amazing ways- ask me more about it if you’re interested!) and I went for a float. I want to tell you all about it, because I think it is going to be life changing.
I’m not going to tell you a ton about what the float tank is, because it is so well described on the Fadeaway Floatation Center Website  It’s basically sensory deprivation.
I went into the experience having heard that it is kind of hard to get used to on the first time and that most people need to give the experience several tries before making a full judgement call. I figured that since I spend so much time trying to relax my muscles that I would be a pro. I was wrong! First it took me awhile to figure out how to position my neck and arms so that I could fully relax my neck and shoulders. Second, I have chronic problems in my left hip and low back and even though there wasn’t any pain, I was aware of my left leg- It felt so different from my right leg, like it was floating higher. I spent too much time trying to get it to relax. I could also tell that I was having a hard time getting fully relaxed because I kept wanting to curl up on my side in my normal sleeping position.
Once during the float I sat up and regrouped. Several times I stretched my arms and legs out to relieve tension. This was harder than I thought.

Finally.

Finally at the end I was able to let go of my body sensations and occasionally had glimmers of being “there.” Of almost complete emptiness in my mind. The feeling we’re always trying to achieve with meditation and concentration exercises. But like the owner, Tallia Chaffee told me, the moment I realized I was “there,” my mind started to wander and I lost the feeling. I was glad my husband bought me the three pack of beginners sessions because I have a feeling I’ll get “there” more quickly next time. I was also glad I had the 90 minute session because I think I spent the first hour figuring it out.
So how did I feel afterwards? I was able to feel my muscles were more relaxed. I had been planning to get a coffee afterwards, but realized I didn’t feel like I wanted the stimulation anymore. And I went to the gas station to get some water and ended up with a banana instead of a sugary treat like I had been craving. It was much easier to make those healthier decisions than it might have been.
Of course, then I went and had my eyelashes curled and tinted, which, while not painful, was certainly not a good follow up to my float. I promptly left the salon and got that coffee and a cookie.
I am looking forward to that second float. I wish I could go right this second. I think there will be cumulative effects on my anxiety. I work so hard to stay patient with my children and to improve my relationship with food. I want so badly to just eat when I am hungry instead of my nighttime binge. I think this may be the key to letting the chest tightness that leads me to eat and to yell, go.
Have you floated? I would love to hear about your experience!

The post What to Expect on a First Float by Libby Trausch, PT, DPT appeared first on Breathe..

According to the Aromatic Plant Research Center, who are tasked with analyzing the contents of essential oils, almost 80% of the essential oils on the market are adulterated.  Adulteration seems like a buzz word in the essential oils world, so let’s discuss what this means.  The official definition of adulterate (https://www.merriam-webster.com/dictionary/adulterate) is “to corrupt, debase, or make impure by the addition of a foreign or inferior substance or element; especially to prepare for sale by replacing more valuable with less valuable or inert ingredients.”

Breaking this down a bit, here are just some of the ways “pure therapeutic grade” essential oils could be adulterated. In other words: I’M NOT EVEN INCLUDING THE OILS THAT ARE COMPLETELY SYNTHETIC AS PART OF THIS DISCUSSION!!!!

Adulterated could mean:

• A foreign chemical that is not naturally part of the essential oil has been added,
  • These may or may not be hazardous or unsafe
  • This includes addition of carrier oils to cut or dilute the natural essential oil
• Another natural essential oil has been added, usually a cheaper essential oil with similar chemical composition
• Synthetic version of the natural essential oil has been added to boost desired components in order to obtain the desired chemical profile (note that this could still be labeled as “pure therapeutic grade” since it is not completely synthetic)
• A natural compound that has similar components from a source other than essential oil was added to obtain the desired chemical profile for the oil.

How can we tell if something’s been adulterated??  It’s difficult to tell in an industry that is not closely regulated by the Food and Drug Administration.

In my pharmacy world, adulteration of a drug/medication is very strict, being defined as “an official drug to be adulterated if it fails to conform to compendial standards of quality, strength or purity.”  This covers that above definition of adulterated but also means that a drug that does not conform to the specific manufacturing standard approved by the FDA could be deemed adulterated even if nothing corrupt was added.

Transferring this concept to the world of essential oils: OK, let’s say we’ve found a product that is unlikely to be adulterated – you mean there could still be differences in quality, strength or purity for something that does not meet the Merriam-Webster definition of adulteration (AKA – has not had anything extra added to it)???? YES, THAT IS EXACTLY WHAT I AM SAYING.

When it comes down to the 20% of non-adulterated essential oils out there, differences in quality, strength and/or purity usually comes down to how and where a plant is sourced and harvested, and how the essential oils are extracted and processed from the plant.

There is no industry standard or accrediting organization for essential oils.  This makes some people fearful of trying essential oils which is unfortunate since good quality essential oils have so many wonderful benefits!!!!! I make my decision based on the transparency of the company and availability to access what I consider key information such as:Is information available on where and how plants are sourced?

Does the company provide specific information on how quality is guaranteed? (aka, not just “fluff” our essential oils are the best verbiage that anyone can make up and put on a website!!!)

1. Does the company use a third party testing agency to test their oils?
2. Is each batch of oil tested throughout the manufacturing process?
3. Is testing information available to view? I like this reference book to aid in interpretation of test results: Essential Oil Safety: A Guide for Health Care Professionals

Is it important to find high quality, non-adulterated essential oils?  The answer is likely YES, but depends on how and why you want to use essential oils.  If your motivation is that you don’t tolerate synthetic fragrances found in most cleaners and beauty products, the quality is pretty darn important.  If you intend to put the essential oil in or on your body, quality is pretty darn important.  If you want to use essential oils around children or the elderly, quality is pretty darn important.  If you are not that sensitive to smells and just want something nice to diffuse in your home, then quality may not be as important.

That gets to the last part – WHY IS THERE SO MUCH CONTROVERSY on the internet about essential oils????

It all goes back to QUALITY.  Even my awesome reference listed above admits in the foreword that it includes ALL studies regardless of whether the study was well-done, and could include studies that used 100% synthetic essential oils.  Any general reference on essential oils must take into account the fact that there is a WIDE range of quality on the market, and therefore its recommendation for use must be conservative.  Think about the age-old controversy over education: do you teach to the struggling student, the average student or the brightest student in the class?  General oil recommendations have to be done in a way so that the lowest quality oil on the market would not cause harm when these recommendations are followed.  This is why you may see brands making claims on use that may not align with general information on essential oils (this could be a whole other blog).  And for example, why some brands say “do not ingest” and others have FDA food labels on them!

At the end of the day, you need to feel confident in your brand and how you use your essential oils.  As you gain comfort and experience with your brand, you’ll also gain confidence in whether or not it is safe to use in certain situations (your children, topical or internal use, etc…).  Since I’ve explored and found “my” brand, how I use oils has changed as I become more comfortable and experienced (along with some nerding out on research…I am a pharmacist after all!).

Megan Myers is a pharmacist, doTERRA Wellness Advocate and offers medication reviews and consultations for those wondering how your medications affect each other and you!

The post ESSENTIAL OILS: Why There is Controversy and Why Quality Matters appeared first on Breathe..

Hi Breathe family! My name is Dr. Nicole Shabino and I’m the hands behind Mindful Journey Chiropractic. I’m certified to care for women during pregnancy and beyond, as well as children hours old through adulthood. I’d like to start with a visual. Your spine has many openings where nerves pass through to feed your organs with information. Think of your spine as a garden hose. If your garden hose has a small kink in it, you get 10-25% less water. If your garden hose has a larger kink in it, you get 50-100% less water. This is EXACTLY how your spine works. If there’s a “kink” in your spine, 1 or multiple nerves may be affected. This in turn doesn’t allow all of your organs to work properly.

So what happens if your organs don’t work properly? Your body sends warning signs. This can show up as pain, headaches, bed wetting, colic, ear infections, allergies, asthma, autism/ ADHD, sleep disturbances, fertility struggles, constipation/diarrhea, numbness, scoliosis, torticollis, irregular head shape, cold/flu, lack of coordination, acid reflux, nursing difficulties, irregular/painful cycles, heartburn, lack of focus, pubis pain, round ligament pain, sciatica, joint pain etc. That was a long list and there’s plenty of others I could have listed!
Chiropractic care gets the kinks out of the garden hose so that you get 100% of the water – i.e. your body is given the opportunity to function at 100%

Beginning with Pregnancy

Now that we understand how chiropractic works, let’s talk about a couple specific populations of clients. Beginning with pregnancy. As your baby grows, your center of gravity changes and parts of your body may begin to feel the strain. This typically shows up as pain, but many moms get nauseous, heartburn, sciatica, low back pain, difficulty sleeping, round ligament pain, pubis pain etc. The other piece I help with is ensuring that the baby gets in the best possible position for birth. This happens through keeping the pelvis and sacrum aligned so that the baby has the most room to settle into a head down position. Many moms report faster and easier labors with chiropractic care through pregnancy and who couldn’t use that?!?! And, I’ve got pregnancy pillows that allow you to comfortably lie on your stomach during your visits ☺

Postpartum

Holy buckets you just had a baby. That’s the most wonderful experience of your life! But holy buckets you’re exhausted, starving, likely leaking milk and your body feels like it’s been run over after working so hard to meet your baby through labor and possibly *sleeping* in the most uncomfortable hospital bed. This is where it gets even cooler (in my humble opinion that is ☺). I can COME TO YOUR HOUSE and adjust you. I bring the table and pillows, get you comfortable, and get you put back together so that you’re in tip-top shape to care for that tiny adorable human!

Infants

Why in the world would an infant need adjusted? Because birth is beautiful and hard at the same time – for mom and baby. I use the amount of pressure you would to test the ripeness of an avocado to adjust an infant spine – gentle pressure in the comfort of mom’s arms. This helps infants with sleep, nursing/latch, side preference, spit up/re-flux, constipation, colic, head shape, and being comfortable overall. I can easily check baby at home too. Chiropractic gives their nervous system the best start to a healthy life!

I hope this helps you understand a bit more about how chiropractic works and sheds light on the specialized populations it can help.

The post Prenatal, Postnatal, Infancy Through Adulthood – Here’s How Chiropractic Can Benefit Your Family appeared first on Breathe..