Prenatal Sleep Routine

I'm 35 weeks pregnant with our third, and have finally started listening to my body and doing some much needed self care. The past few weeks I have gotten better sleep than in any of my other pregnancies. As a Doula I spend a lot of time answering pregnancy, labor and delivery questions and one that always pops up is how do I get more sleep in the last trimester... I have my standard answers, but realized I hardly do these, or I only do a couple of them when it's "really bad." So the past few weeks I decided I didn't have to tough it out, flop into bed in my exhausted state only to wake up a few hours later for the day, or be restless all night long! So get ready to get some great sleep with me--- well not with me, but you get the idea!

Tip #1: Start your bedtime wind down 30-60 minutes prior to actually hitting the hay! 

I'll admit this one is tricky for me, with two littles night time is kind of my alone time. It's my time to unwind, research, read, or hang with my man. Too many nights I spend trying to stay awake scrolling pinterest or watching netflix. The biggest way that I'm working on this is to be intentional with my time. Intentionally spending quality time with the hubs, or reading helps me to be in a more present and relaxed space. Putting a boundary on my time helps me to be intentional with my down time  so that it can really fill my cup and not just my time.

Tip #2: Set the scene
This seriously only takes 5 minutes but it goes a long way for me. This usually means lighting some candles, taking some meditative breaths, reading an encouraging verse. Whatever it is for you, it's not elaborate, but it helps shift your mind so that your brain knows its time to wind down. This is often when I make my red raspberry leaf tea in a pretty mug and just take a few minutes to let go of the day.

Tip #3: Epsom Salt Baths
You may not have time every night to do this, but it's a great way to detox and de-stress your body. Epsom salt is full of magnesium, and most of us are magnesium deficient. Magnesium helps us to manage stress better, relax, take away muscle tension, aches, pains, reduce swelling and a ton of other benefits. Just 20 minutes and your body is on it's way to healing itself! I love adding baking soda and essential oils for an added detox boost.

Tip #5: Yoga/Stretching
I do this every night without fail- and if I don't I'm really bummed because I'm up at 2am doing my yoga so that I can go back to sleep. In pregnancy our hips can get really tight carrying around amniotic fluid, placenta, baby and if you have other littles picking them up all day. This makes sleep really hard at the end of the day. A few hip openers, meditative breaths and some stillness can go a long way to connecting with your body, your baby and helping you get a good night sleep. I really like this one, it's only 10 minutes but always brings relief when I have hip and back pain.

Tip #6: Aromatherapy
As I continue my training in pregnancy aromatherapy one of my favorite ways to unwind is to diffuse a high quality oil to help my body unwind. Some of my favorites are lavender, balance, juniper berry, blue tansy, geranium just to name a few. Check out my essential oils page if you're interested in learning more, and always feel free to leave a comment or message me with any questions you have.

If you're doing these things and still struggling to sleep at night. Here are some other things you can try, and I'll be doing a follow up blog post on them so stay tuned...

1. Weekly chiropractic adjustments. 

Pregnancy is so hard on our hips and back, especially if we're lifting other little kiddos. Getting weekly adjustments (especially in the third trimester) will completely take away sciatica, and other hip pain that you may be having making your nights and legs restless. It is also a great way to get your baby in optimum position for birth. Weekly adjustments help you to avoid breech baby, posterior or transverse presentations.

2. Stay hydrated
Drinking about a gallon of water/herbal tea in the third trimester will help keep fluids in balance, reduce swelling, and help circulation, constipation and any other issues you may be having! Water, water, water and you'll notice a change!

3. Exercise
I know you're getting huge and it's hard to move around, but even a 20 minute walk can release some of the tension your body is holing. Walking helps clear your mind, brings focus and my favorite is that it reduces labor time--- a lot!!! So if you want a fast easy birth, get walking ladies!

I hope these help and bring some insight into some of the issues you may be experiencing. The home stretch can be a tough time even for those of us that are doing all of these self care steps, remember to be gentle with your expectations of yourself and let some things slide--- it's all going to be ok. So take some time to take care of you today and get the rest you need. Sweet dreams!

Remineralizing DIY Toothpaste

I was 25 weeks pregnant with our first when I heard about remineralizing toothpaste, natural cleaners and avoiding toxins. All of these DIY and natural options seemed really overwhelming to me. I knew I wanted to knock out toxins but also knew that entering motherhood for the first time I couldn't do it all at once. I started slow, beginning with natural cleaners and ultimately moving onto beauty products for me and my family. Toothpaste was one of the first things to go once I looked at my body products. I was so used to conventional toothpaste so it has taken a while to get used to the difference in taste and texture, but my teeth have thanked me! Problematic ingredients for conventional toothpaste include fluoride, glycerin and red dye number 40 just to name a few. These ingredients don't heal or strengthen our enamel.  The one thing I love about this toothpaste is that it can reverse, heal and remineralize your teeth so that cavities no longer become an issue. It's safe for kids and adults alike and my kiddos love helping make it!We recently had a dentist appointment for both kiddos and our dentist couldn't believe how good the kids teeth looked, he asked several times what we're doing at home, aside from eating real food this is number one in our house! He definitely inspired me to keep on making this formula and protect our family's teeth.


Here are some great resources to check out on remineralizing toothpaste and why you should add it to your house!

/http://askthedentist.com/homemade-toothpaste/

http://www.foodrenegade.com/homemade-toothepaste-recipe-remineralizing/

http://thepaleomama.com/2013/12/diy-remineralizing-toothpaste/

Ok, but here's the important part the recipe that literally takes 5 minutes and will save you money, and heal your mouth!

1. 1/2 cup of coconut oil 
2. 3 tablespoons of baking soda
3. 15 drops of therapeutic grade peppermint essential oil, cinnamon, lemon
4. A pinch of celtic or pink sea salt
5. (optional 1-2 teaspoons of benonite clay/or 10 drops of trace minerals)

This usually lasts our family 2-3 months depending and I store it in a mason jar in the bathroom cabinet. All of these ingredients while being natural, you don't have to worry about them spoiling or going bad (even if it gets really hot!). Enjoy and "show off your glittering teeth" as my three year old says!




Don't want to make your own toothpaste, but want a remineralizing toothpaste for your family? I love buying Earth Paste when I'm in a pinch for time.

Essentials for Cold and Flu Season

I'm back!!! Our lives have been a whirlwind of late, and I've had the opportunity to start blogging for some other natural mom blogs, so I've neglected this one. Unfortunately and/or fortunately depending on how you look at it, I just can't stop thinking of stuff to share with y'all!

Our journey to natural living started with our Bree being in the NICU and watching the ups and downs that she encountered with different medications, and such. I am definitely thankful for modern medicine, it saved her life- but at home we like to keep things clean for our bodies and the environment.

We've all had that moment of ugh feeling when one of our kids wakes up coughing and crying, hubby is passed out with a cold and maybe even you are feeling dragged down. Out  comes the Nyquil, Tylenol and anything else you can get your hands on just to get through the day. Well that used to be me too, until I started using essential oils. Now I'm not ever excited when somebody gets sick, but I do get excited to use my oils, knowing full well that they will be in tip top shape in no time. Sorry Kim, colds don't bring drama in this house!

I am now a wellness advocate, to educate and inform families on the benefits that oils can have on their lives. I love seeing families that have always used conventional products make one simple switch and see amazing results usually within 24 hrs! Most over the counter medications mask symptoms, which is why 6 hrs later you feel like crap, rather than better. Essential oils actually have the ability to permeate cells and begin healing them immediately. That means that it may require a few more applications than popping a Tylenol, but will heal your body and get you back in action in no time.  In light of cold and flu season upon us, here are my favorite oils to boost immunity as well as, get rid of that nasty cold fast. 

1. On Guard 

This is definitely my go to oil, not just because it smells like Christmas, but because it instantly boost your ability to fend of sickness. I like diffusing it throughout the day to protect our home as well, and such a gentler approach with little kids. The minute I start feeling a headache, body aches, or runny nose, the On Guard goes right on my feet. One drop with a tablespoon of coconut oil rubbed into the bottoms of feet and you'll notice a difference right away. DoTerra has a ton of products that contain OnGuard including: soft gels, laundry detergent, toothpaste etc.  This protective blend contains : Wild orange peel, clove bud, cinnamon bark, eucalyptus, and rosemary leaf.

2. Melaluca/Tea Tree Oil

I am seriously in love with this oil, this oil has protected my kids time and time again from sickness! Tea Tree is a powerful antibacterial. I use this almost daily on my kiddos. Right before we leave the house I put a drop on their little feet, socks and shoes over it to really let it soak in and voila. Honestly, Bree has only had two colds in her life, and Connor  caught a stomach bug for literally 2hrs, and then he was fine! This stuff works. The way that I like to use this oil is in our cleaning supplies, diffused, our homemade wipe solution, and diaper cream solution. This keeps yeast, diaper rashes and much more at bay for our kids. 

3. Lavender

This is one of my favorites for when I'm already sick and having body aches, lavender is a great way to calm the body, and bring rest. It is also a powerful antibacterial, so it aids your immune system in wonderful ways, and has a relaxing agent that helps you sleep off your sickness naturally. It won't knock you out like Nyquil, but doesn't have any of the nasty effects that Nyquil has either! So again, a drop or two on your feet, or your chest or back to bring healing and rest.

4. Eucalyptus

This is a great oil for major colds and flus where you might be experiencing congestion. Eucalyptus is a very powerful oil so it is not recommended to be used on children, but may be diffused to bring relief if your little one is experiencing congestion. For older kids and adults one drop with a tablespoon of coconut oil rubbed on your chest is a natural vicks vapor rub, that isn't petroleum based (always a win when you aren't putting stuff that's made for cars on your body). 

5. Lemon 

Lemon, ahh it's one of the freshest and fast acting oils out there. I have seen great results using it for kids with ear infections, but thankfully never had any ear infections here. One drop mixed with one tablespoon of coconut oil rubbed around the ear(not inside please) every few hours will bring healing and relief. It can be great for sore throats, I have personally experienced the benefits of this, and was amazed at how quickly I felt better. One drop with coconut oil rubbed on your neck will bring healing, relief and energy to your day. This is also a great mood lifter, but that's another post for another day. 

As always please use oils with caution and care. They carry medicinal properties so we want to respect our bodies by only using a little bit and with a carrier oil (always), like avocado oil, coconut oil, and even olive oil if you don't have anything else. The motto less is more is so true with oils, less than one drop will be fine for kids, and one-two drops for adults should be plenty.The bottoms of the feet have the largest pores in your body, so they are a great place to put your oil to restore healing to your whole body.

 People can have allergic reactions so you may want to diffuse or try a small area of skin. If the oils get in your eyes or other membranes, or begin to burn, water will not work! Use your carrier oil to distribute the essential oil, and the burning will begin to ease up. Usually burning is associated with using too much essential oil or not using a carrier oil. 

I hope some of these oils bring you health and encourage you in your journey to feeling better.  If you have any questions feel free to message me, and I'd love to give you more info. Stay tuned for more blog posts! Happy oiling!   https://www.mydoterra.com/ShoppingCart/index.cfm?FuseAction=CategoryShop&CategoryID=182

Natural Baby Remedies

Cold season is in full swing and keeping your baby healthy is so important. Here are some great alternatives to tylenol and other over the counter medications for your baby and even the whole family.

When Bree left the NICU she had so many procedures done to her tiny little body that I knew I wanted to reduce the use of medications that have long term effects on babies. So I began looking into safe, and natural alternatives. Essential Oils have been a gift in our home saving us money on everything from doctor visits to allergy medication.

We have used essential oils in replace of baby tylenol, teething gel, diaper rash cream, cold medication etc. Here are some of my favorites:

1. Peppermint

Anti-inflammatory, anti-tumoral,anti-parasitic,antibacterial,antiviral,anti-fungal, pain relieving

Can Be Used For:

Fever Reducer

Upset Tummies both diarrhea and constipation/ indigestion

Allergies

Headaches

Boost immunity

2. Lavender

Antiseptic, anti-fungal, analgesic, anti inflammatory, anti-convulsant

Can Be used for:

Respiratory infections

Allergies

Burns

Eczema 

Tension/ Stress

3. Tea Tree Oil

This is the best way to keep your baby healthy and avoiding sickness altogether! We use tea tree oil on Bree before play date, going out on errands and she has only had one cold! Seriously this stuff works! 

Fun Facts: Tea Tree Oil kills strains of staph infection that antibiotics can't! 

It is an effective:

Antibacterial, Antinfectous, Antiinflamatory, Tissue Regenerative, and Boosts immunity 

Can Be used for:

Allergies

Bacterial  Infections

Protect against illness

Bronchitis

Yeast infections

Colds/Coughs

So how do you use it safely and effectively?

1. Always always always use a carrier oil such as: Coconut, almond, olive, and even canola oil if it's what you have. Essential oils are very strong, thus it is not safe to use undiluted no matter how reputable the company. Take a few drops of carrier oil and put in a bowl, your palm etc

2. Less is more! Your child may be really sick and so if one drop works we'll just try five right?! Wrong! Oils are very potent and are meant to be thought of as you would medicine. One to two drops for a baby will do the trick just fine. In some instances I only use a half a drop for her

3. Do not consume. Again, oils are strong and not meant to be consumed, especially for little ones. The one exception is for teething oils in which case the oil is heavily diluted and placed on baby's gums only. 

How to Apply

1. Massage:Take your carrier oil and one to two drops of oil mix together and place on the area that your baby may be struggling with most. If his/her tummy is upset doing a tummy massage with the oil is a great and effective way of treating it. Rubbing oil on the bottom of baby's feet is fast and effective as your feet have the largest pores in your body. This is a great trick for drawing a fever out of a baby. For days when Bree is sick and not feeling good I might do peppermint on the bottom of her feet, but give her a full body massage using lavender to calm her down. 

2. Diffuse: Having a quality diffuser allows the benefits of the oil to infuse your house, and body. This is a great way to keep sickness at bay, clean the air and help your little one feel better. 

3. Bath

This is a great way to help your baby relax and feel better safely. The bath water is the dilutant and so all you need to do is put a drop or two in a bath for your little one to enjoy. A drop or two in a bath makes a baby feel better in no time. For congestion I love using peppermint or eucalyptus in the tub. 

Essential oils are a great alternative to over the counter drugs and baby care items, remember to use a therapeutic grade oil and have some fun! If you have questions about oils feel free to leave a comment or message me! 

The Many Uses of Essential Oils

Building a healthy family is such an important job that we have as parents. I knew when I was pregnant with Bree that I wanted to find a way to live a sustainable, healthy lifestyle, not just a fad diet/exercise routine. I began learning about the side effects of toxins in the body from everyday items like cleaners and such.  While I was pregnant with Bree I started researching the use of essential oils in pregnancy, and my dear husband spoiled me with some oils for our anniversary! Before then I always thought essential oils were only to be diffused ... oh how I had so much to learn! Since then, I have fallen in love with essential oils and use them for so many things in our home.

 I fist started using oils to help with pregnancy ailments like: stretch marks, leg cramps, back aches etc. I soon discovered the power of using oils for household cleaning solutions, and now our home contains very little store bought chemical anything. My love and interest in this "hippie" world became stronger when I was in desperate need for ibuprofen, but due to nursing Bree didn't want to have medicine in my system. I began researching like crazy! Reading about all of the toxins that are in over the counter medication--- uh this is a problem, so I began researching how to use essential oils in replace of medicine. Big disclaimer here, I am not a doctor, or a medical professional, just a woman looking to find a solution for headaches that doesn't kill my liver or fill my body with more problems that need medicine. 

The internet is flooding with voices that are going to tell you which brand of essential oils is the best to use, but I am here to tell you-- do the research yourself! Not all brands that are expensive are high quality, and not all brands that say 100% pure are. It can be a very confusing world to enter into, but I highly suggest doing some research and finding the brand that you feel comfortable using. 

Carrier Oils

First things first... always have a carrier oil! Do not use an oil on any part of your body with out it! Essential oils are highly concentrated (1 drop of lemon oil is the equivalent to 30 cups of lemon tea), so we want to be really careful as to how we use them! My favorite carrier oils are avocado oil, and coconut oil (mostly since those are the ones I cook with, so I kill two birds with one stone here!). Other oils are jojoba oil, grapeseed oil, safflower oil, and even olive oil! This process is called diluting oils, depending on what you are making, the ratio carrier oil/essential oil can differ. But I usually do a few tablespoons of carrier oil to one drop of essential oil (this is for adults). 

Ok, so on to the good stuff-- the essential oils! Which ones do I use? And what are there many uses? These are my three are my absolute favorite and I use them almost on  a daily basis! 

Lavender: 

This is a staple oil in our house, that I literally use daily! Here are the many uses and benefits of lavender essential oil 

• Calming  for anything that is inflamed, swollen or burned
• Lavender is an adaptogen: meaning it aids in helping your body adjust to new situations, environments, and resisting stress
• Lavender is a great antibacterial
• Lavender smells amazing!!! 

So what do we use it for our home?

• Laundry detergent
• Baby wipe solution
• Baby/Adult soap and shampoo
• Sunburns,eczema,diaper rash
• Cleaning solutions
• Epsom salt detox baths
• Headaches/allergies (hubby has bad allergies- and hasn't had to take any meds since!)
• Just to breathe and relax from a long day!

Lemon:

Another staple in our house, that not only smells so yummy (I seriously get hungry every time I use it), but is really beneficial to our family's health is lemon.

•  Amazing antibacterial
• Cuts grease fast!
•  Great detox 
•  Promotes circulation in the body
•  Helps with depression/ a great pick me up!

So how do we use lemon in our house? 

• Cleaning solution for the kitchen
• Detoxes body when put in a glass of water
• Remove nasty odors in the house: shoes/diapers/ you name it
• Dishwasher: Leaves dishes spotless
• Diffused with lavender alleviates anxiety
• Aids in allergies when combined with lavender
• Facial toner: creates brighter skin aiding in circulation

Peppermint

Peppermint is fresh, fun and used daily in our home!

• Aids digestion
• Clears sinuses
• Helps allergies
• Takes away tension headaches
• Natural fever reducer
• Muscle relaxant
• Cools itchy sunburns or scrapes
• Cleans and whitens teeth

So how do we use it in our home?

• Homemade icy hot-- works like a charm!
• Natural "Tums"
• Nausea reliever
• Homemade toothpaste/mouthwash
• Fever reducer
• Tension headaches
• Allergies 
• Diffusing for a fresh outlook on the day!

I hope this encourages you to do some research, or pull out essential oils that you haven't used in a while! Below are some great resources for you to check out for more information. So what's your experience with essential oils? Have you tried them? Which ones are your favorite? Comment below and let me know! 

Herbal Aromatherapy

Essential Oils for Beginners

The Complete Book of Essential Oils/Aromatherapy