All posts by Kristen Shiver-Cowan

Doterra

Essential oils basics

 

Essential oils are concentrated extracts derived from plants that capture the plant’s fragrance and flavor. They have been used for thousands of years in various cultures for their therapeutic and aromatic properties. Here are some ways in which essential oils can enhance your life:


Aromatherapy: One of the most popular uses of essential oils is through aromatherapy. Inhaling the scents of essential oils can have a direct impact on the brain’s limbic system, which is involved in emotions, memory, and mood. Different oils can promote relaxation, reduce stress, boost energy, and improve focus.

Stress relief and relaxation: Many essential oils have calming properties that can help reduce stress and anxiety. Lavender, chamomile, and bergamot are some examples of oils known for their relaxing effects. Diffusing these oils or adding them to a bath can create a peaceful environment and promote relaxation.

Improved sleep: Due to their calming nature, certain essential oils can aid in improving sleep quality. Oils like lavender, valerian, and vetiver are commonly used to help with insomnia and promote a restful night’s sleep.

Natural air fresheners: Instead of using synthetic air fresheners with potentially harmful chemicals, essential oils can serve as a natural alternative. Diffusing oils like citrus, peppermint, or eucalyptus can create a pleasant aroma in your living space.

Skin and hair care: Essential oils are often used in skincare products for their potential benefits to the skin. Some oils have antibacterial, anti-inflammatory, or moisturizing properties. Tea tree oil, for example, is known for its antimicrobial effects and is used to treat acne. Similarly, oils like jojoba or argan can be beneficial for hair health.

Natural cleaning solutions: Essential oils possess antimicrobial properties that make them useful as natural disinfectants. Oils like lemon, tea tree, and eucalyptus can be added to homemade cleaning solutions to help sanitize surfaces effectively.

Mood enhancement and emotional support: Essential oils can have a positive impact on emotions and mood. Oils such as citrus oils (e.g., lemon, orange) can uplift the spirit, while others like peppermint can boost focus and alertness.

Pain relief: Some essential oils, such as peppermint and eucalyptus, have analgesic properties that can help alleviate minor aches and pains when applied topically.

Personal care and relaxation rituals: Incorporating essential oils into your self-care routine can turn everyday activities into soothing rituals. Using them in massages, baths, or during meditation can enhance the overall experience and provide a sense of well-being.

It’s important to note that while essential oils can offer potential benefits, individual responses to them may vary. It’s essential to use them safely and appropriately, as some oils may cause skin irritation or adverse reactions if not properly diluted or used in excess. If you’re new to using essential oils, consider consulting a qualified aromatherapist or healthcare professional for guidance.

Healthy living

22 Healthy Habits to incorporate in 2022

Happy new year friends! When thinking about having a fabfitlife what healthy habits come to mind? Here are 22 we came up with for this year. ✨

  • Drink more water! Aim for at least half your body weight in ounces per day
  • Get a good night’s sleep
  • Establish a good morning routine
  • Eat more veggies
  • Meditate
  • Keep a journal
  • Establish a gratitude practice
  • Connect with a loved one daily
  • Unplug an hour before bedtime – reduce blue light and promotes a better night’s sleep
  • Be present in every moment
  • Utilize affirmations daily
  • Identify limiting beliefs and make an action plan to work on limiting beliefs one at a time
  • Take at least 60 seconds and just breathe
  • Be mindful of the media you consume
  • Drink herbal tea
  • Take a 15-minute walk
  • Have a skincare routine
  • Do yoga
  • Limit alcohol
  • Read for 15 min per day
  • Make your bed every morning
  • Consciously hold back from judging others and yourself.

Join in the conversation over the next several weeks we will be diving into each one of these habits and how they can help us live a more fabfitlife.

Meal Prep

My favorite super foods!

Some of my favorite super foods!

Superfoods are foods that are primarily plant-based but also some fish and dairy that are nutritionally dense and thus good for one’s health.
Superfoods contain a variety of nutrients, such as antioxidants, which are thought to ward off cancer. They also have healthy fats, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems. Lets take a deeper look into some of my favorite super foods. 


Peas ~High levels of protein and fiber means peas can boost your energy levels
As well as being boiled peas can also be fried or added to a smoothie
Peas contain vitamin K, an overlooked vitamin which is vital for bone health
Peas are an excellent source of vitamin K, a much-overlooked nutrient which is vital for our bone health. We need vitamin K to produce osteocalcin which strengthens our bones by hardening the calcium which is used in the bone renewal process.
They’re packed with the antioxidant’s vitamin C, vitamin E and zinc as well as other protective plant compounds called polyphenols. These help to keep your immune system in great shape, so you’re less likely to come down with colds and infections. Peas also contain a number of nutrients which support heart health: they’re an unexpected source of omega 3 fatty acids which support a healthy vascular system and reduce the risk of blood clots. They’re also rich in B vitamins, which play a crucial part in regulating high levels of homocysteine which is a risk factor for cardiovascular disease. Combined with the naturally anti-inflammatory properties they contain, eating peas regularly could be a great way to be kind to your heart. Peas are also a surprisingly good source of iron.


Quinoa~Sometimes mistaken for a grain, quinoa is actually a seed and is naturally gluten-free. It is one of the best foods for lasting energy. It’s a complete protein which means it contains an adequate amount of all nine essential amino acids and it is loaded with antioxidants. This superfood also has anti-inflammatory properties and is actually a member of the spinach, Swiss chard and beet family! It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Avocado~Because who doesn’t love avocado… and for good reason! Not only is its awesome tasting, it also offers many health benefits. It’s high in mono-unsaturated fat which is good for you! When you eat an avocado with other nutrient-rich foods it improves absorption of the nutrients. If you eat a salad with an avocado, you absorb up to 25% more of the nutrients from your salad!
Avocados also lower the risk of heart disease and improve blood levels of LDL cholesterol. Avocados are nutrient dense with high amounts of pantothenic acid (one of 8 B vitamins that helps the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy), fiber and Vitamin K.

Wild Caught Salmon
Salmon is a great source of protein and Omega-3 fat that helps to decrease the risk of heart disease, cancer and depression while keeping the mind strong and improving joint health. I highly recommend wild caught salmon over farm raised.

Lentils~A superfood that is filled with the nutrients you need. Use lentils in soups, salads, or casseroles for a great addition to a healthy diet. Lentils are a part of the legume family. These small seed-like vegetables are an ideal superfood! They’re full of polyphenols, they’re high in protein, they’re a good source of iron, they’re full of fiber, Lentils are good for your bones, They’re a good source of folic acid, They’re high in magnesium They’re a secret superfood. Ounce for ounce, lentils have as much protein as steak (with less than 10 percent of the fat!).

Almond Butter~Almond butter has high amounts of magnesium and monounsaturated fats for heart health. It also has high amounts of Vitamin E and is a great source of manganese, copper, Vitamin B and riboflavin needed for energy. Be sure to be a diligent consumer and check the ingredients to make sure there are only almonds and salt with no added sugar or oil.

Yogurt ~Plain Organic Free Yogurt (with live active cultures)
Yogurt is an excellent source of protein, improves digestive health and high in calcium for stronger bones. When I buy plain, Greek yogurt I look for more than 20 grams of protein and less than 10 grams of sugar (the sugar should only come from the naturally occurring lactose, no added sugar). I also check to see that it includes high amounts of live active cultures. Digestive issues are on the rise because the bacteria in our gut is out of whack. We eat processed foods that contain preservatives which disrupts our gut bacteria. The live active cultures in yogurt help to reset the good bacteria in our system.

Edamame ~A one-cup serving of this superfood contains 22 grams of protein—plus, edamame is a complete protein, containing all of the essential amino acids your muscles need to recover after a tough workout. Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar in numerous studies.

Berries~Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies. Some of the most common berries include: Raspberries, Strawberries, Blueberries, Blackberries, and Cranberries. Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.

Super foods are amazing to add to any diet or meal plan! So go to your local farmers market or grocery store and start adding super foods to your fabfitlife!

Meal Prep

Why I choose Intermittent fasting

Intermittent fasting is a term buzzing around the health and fitness industry. It is being utilized to improve digestive health, assist weight loss, and simplify one’s lifestyle.

I began to incorporate what was explained to me as ‘eating windows’ after I had my son Sawyer. I was nursing and getting insanely hungry at night and eating all the things! I was eating far too many calories in a 24-hour period. I had to do something. I began with a 10-hour eating window. I ate all of my calories and drank all of my water within this 10-hour window. Consider the term ‘breakfast’; This refers to the meal that ‘breaks your fast’ – which is done daily. Intermittent fasting is not something unusual and curious, but is already a part of everyday, normal, life. At its very core, intermittent fasting simply allows the body to use its stored energy on burning fat.

Life is about balance. The good and the bad, the yin and the yang. The same applies to eating and fasting. Fasting, after all, is simply the flip side of eating. If you are not eating, then you are fasting. Intermittent fasting can change hormone levels to facilitate weight loss. In addition to potentially lowering insulin and increasing growth hormone levels, it can increase the release of the fat burning hormone norepinephrine (noradrenaline). When you fast, several things happen in your body on the cellular and molecular level. For example, your body adjusts hormone levels to make stored body fat more accessible for burning stored fat. In essence, intermittent fasting allows the body to utilize its stored energy. After all, that’s what it is there for. That is how our bodies are designed. That’s what dogs, cats, lions and bears do. That’s what humans do. If you are eating every third hour, as is often recommended, then your body will constantly use the incoming food energy. It may not need to burn much body fat, if any. You may just be storing fat. Your body may be saving it for a time when there is nothing to eat.

The most obvious benefit from intermittent fasting is the potential  weight loss. However, there are a many potential benefits beyond this, some of which have been known about since ancient times. The fasting periods were often called ‘cleanses’, ‘detoxifications’, or ‘purifications’, but the idea is similar – e.g. to abstain from eating food for a certain period of time, often for health or spiritual reasons. People imagined that this period of abstinence from food would clear their bodies’ systems of toxins and rejuvenate them. Our ancestors may have been more ahead of their time than they knew. Some of the purported health benefits of intermittent fasting may include:

  • Possible weight and body fat loss.
  • Increased fat burning.
  • Lowered blood insulin and sugar levels.
  • Possible reversal of type 2 diabetes.
  • Possible improved mental clarity and concentration.
  • Possible increase in energy.
  • Possible increase in growth hormone production. (at least in the short term)
  • Possible improved blood cholesterol profile.
  • Possible increased longevity of life.
  • Possible activation of cellular cleansing by stimulating autophagy.
  • Possible inflammation reduction.

 

In addition, fasting offers many important unique advantages that may not be available in typical diets. Where diets can complicate life, intermittent fasting may simplify it. Where diets can be expensive, intermittent fasting can be free. Where diets can take extra time in preparation, fasting saves time. Where diets may be limited in their availability, fasting is available everywhere. And, as discussed earlier, fasting is a potentially powerful method for lowering insulin and decreasing body weight. As someone who has applied ‘eating windows’ or ‘Intermittent fasting’ for almost two and half years I have noticed my digestive system has become super regular. I don’t feel that “overly full feeling” or bloating at the end of the day like I used to. I have more energy throughout the day. My sleep has been more restful! My life feels more balanced, and simply healthier. So, there you have it! That’s why I choose to incorporate intermittent fasting in my life friends!

**Please be sure to consult your physician before beginning any diet or workout regimen**

Fitness

Water and weight loss

Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is key for many factors that play a role in weight loss, including digestion and muscle function. Let’s explore how drinking water may help a person to lose weight and look their best!

Water will naturally suppress the appetite

When the stomach senses that it is full, it sends signals to the brain to stop eating. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger. A person may also think that they are hungry when they are actually thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.

In a 2014 study, 50 overweight females drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks. The participants experienced a reduction in body weight, body fat, and body mass index. They also reported appetite suppression.

Water naturally increases calorie burning

Some research indicates that drinking water can help to burn calories  In a 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure. They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water. Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting. Drinking cold water may enhance the calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.

Water helps to remove waste and toxins from the body

When the body is dehydrated, it cannot correctly remove waste as urine or feces. Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid. Dehydration  can also result in hard or lumpy stools and constipation  and, who wants that — am I right? 😉 Water keeps waste moving by softening or loosening hardened stools.

Water also helps the body to recover from digestive problems, such as diarrhea,  and indigestion. When waste builds up in the body, people may feel bloated, swollen, and slugish. Bloating can add inches to a person’s waist. Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

Drinking water reduces overall liquid calorie intake

It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea. Most people also ignore how many calories they consume in sports drinks or alcoholic beverages. Replacing even a few high-calorie drinks each day for water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefits.

Authors of a 2012 study found that replacing two or more high-caloric beverages for non-caloric drinks every day for 6 months resulted in an average weight loss of between 2 and 2.5 percent in a group of females with obesity. In a study from 2015, female participants drank 250 mL of water after lunch each day while attending a 24-week weight loss program. They lost 13.6 percent more weight than women in the same program who drank the same volume of diet beverages after lunch.

Results of a large-scale study showed that men and women who replaced one serving of a sugar-sweetened beverage for water or a low-calorie drink every day for 4 years gained 0.49 fewer kilograms (kg) than a similar group who had made no changes. The same study found that adults who replaced at least one serving of fruit juice with water or a low-calorie drink gained 0.35 kg less than their counterparts.

 Water is essential to burn fat!

Without water, the body cannot properly metabolize stored fat or carbohydrates. The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.

Water naturally supports workouts

One of the most important components of any weight loss plan is exercise. Water helps muscles, connective tissues, and joints to move properly. It also helps the lungs, heart, and other organs to work efficiently as they ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in the way of a solid workout, such as muscle cramps and fatigue.  Always drink water before, during, and after exercise to avoid dehydration. Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny conditions.

Water naturally supports healthy glowing skin.

The fact is that skin is an organ, and just like any other part of the body, your skin is made up of cells. And skin cells, like any other cell in the body, are made up of water. Without water, the organs will certainly not function properly or at their best. If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling. The more hydrated you stay, the fewer wrinkles and fine lines you’ll see. Water helps your skin maintain moisture, which increases your elasticity. The more elastic your skin, the fewer wrinkles you’ll see.

So there you have it my friends! Drinking water will help you on your journey to a fabfitlife!