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Feeling a winter funk coming on? Here are my five top tips to warm your heart and soul and fend off those winter blues.
1. Catch some rays ☀️
Expose yourself to sunlight as early in the morning as you can. Try sleeping with the shades cracked open to let natural light in.
2. Move! 💪🏼
Exercise is a great way to warm up your body, get circulation going, and balance your serotonin levels.
3. Kick your cravings to the curb 🍴
For a lot of people, wintertime increases the desire for sugary, high-carb foods, which will make you feel good for a little bit usually results in a crash. Try crowding out the junk food for enzyme-rich fresh fruits and satisfying winter veggies.
Want to kick off the New Year right and create a healthier relationship with the food you eat? Join me in doing the Whole30!
4. Diffuse your favorite essential oils 💦
Diffusing essential oils is own of my favorite ways to shift my mood in a positive way!
Citruses and spices are my favorite essential oils this time of year! Orange, Grapefruit, and Bergamot are sweet and uplifting, and Cinnamon, Cassia, Cardamom, and Clove are spicy, warming, and motivating.
There are also some awesome signature dōTERRA essential oil blends that incorporate citruses and spices that are perfect for shaking yourself out of a winter funk:
- dōTERRA Elevation Joyful Blend
- dōTERRA Citrus Bliss Invigorating Blend
- dōTERRA On Guard Protective Blend
- dōTERRA Passion Inspiring Blend
- dōTERRA Cheer Uplifting Blend
- dōTERRA Holiday Joy Holiday Blend
5. Do something you love! 💖
Spending time fueling your passions or developing a favorite hobby or new skill is a great way to give yourself some love and find a spark when you need it!
WHAT WORKS BEST FOR YOU? I'd love to hear!
Share in the comments below. 😊
MEET HAPPY HEALTHY JOE
Joseph Struhs (LA-based Integrative Health Coach) is an essential oil educator and wellness passionisto by day, marketing consultant for health pros by night! When he's not working, you can catch him fitting in a workout at the gym or getting crazy in the kitchen.
These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
None of the statements made should be construed as dispensing medical advice or making claims regarding the cure of diseases. One should consult a licensed medical professional for medical advice.
Is it just me, or are crystals everywhere?
From being incorporated into beauty products to being displayed in yoga studios to being lauded by health-conscious celebrities, they are popping up all over the place! Is this crystal craze a mainstream trend that will fade away, or are they tools to help support healing?
Ultimately, I think that's up to you to decide for yourself! And, the only way to find out is to get a little hands-on with them.
Feel like crystal healing is a little "out there"? Before ruling them out as a way to support your mind and body, I suggest opening yourself up a bit and giving them a try!
My purpose here is to break down some of the fundamentals behind crystal use, as well as explore some practical applications. We're going to talk about
- What crystals are
- The power of intention
- And how to use them with your essential oils!
I was invited to take over The Institute for Integrative Nutrition's Instagram account for a day! Here are all the posts in one convenient place for you.
I was super stoked for the opportunity to share my story and give you all a peek into what I do as a certified Integrative Nutrition Health Coach.
Scroll down to take a walk in my shoes and see what a day in the life of a health coach is like! Enjoy!
With this no-waste recipe, you can have your cookies and eat them too! 🍪😜
This recipe was whipped up by my friend Dorothy Woods, a fellow Institute for Integrative Nutritionhealth coach! Before pursuing health coaching, Dorothy had a background in the culinary arts: she graduated from the Culinary School at the Art Institute of California and has a diploma in Gastronomy, Nutrition and Food Trends at Le Cordon Bleu.
She also bakes up a mean cookie. 😉 This recipe gives you the perfect spicy, nutty treat with minimal natural sugars and added collagen to promote a balanced gut. Plus, you use nutrient-dense food waste you might typically throw out, making this recipe a real winner!
I learned so much from participating in the Institute for Integrative Nutrition health coach certification program. And not just about how to help other people.
I learned some valuable lessons about self-care and loving myself. And that health is a lot more than just food!
Below you'll find 5 powerful lessons I learned while attending the Institute for Integrative Nutrition.
Looking for a little help in the love/romance department? You might want to try some essential oils!
But, seriously. A lot of essential oils have aphrodisiac properties and are widely used topically and aromatically to help ignite passion and invite and abundance of love!
On a physical level, certain aromas have the ability to elicit specific physiological responses. Read more about how essential oils affect the body here.
On an emotional/metaphysical level, essential oils are commonly used to help shift into a different mindset, and in holistic and alternative practices are used to clear chakras and focus energy in a positive way (in this case, sexually and romantically).
Below, you'll find a list of my top 10 essential oils to support love and sexual health, as well as a FREE essential oil blend recipe! I like to call it my "Love Potion No. 9"! 😉
#JanuaryWhole30 was LIT! 🔥 Thanks to you guys, not only was it tasty but it was a lot of fun!
Below, you'll find all of my #JanuaryWhole30 Instagram posts, along with a round-up of all the tasty recipes I created and shared. Thought I'd put everything in one easy-to-access, convenient place for you!
Congrats to everyone else who did the #JanuaryWhole30 with me! Thanks for sharing your journey and I hope you're feeling happier, healthier, and are enjoying some newfound food freedom!
This Whole30-friendly Shepherd's Pie makes the perfect fresh dinner or an awesome part of your weekly meal prep routine!
Make-ahead casseroles are so great - I make several meals out of this dish, and I can simply add a hearty salad on the side, roasted veggies, or a nice bowl of bone broth to fill things out.
Meal prepping is seriously SUCH a game changer. It helps you to be more intentional with your eating and your relationship with food. And it can save SO much time! If you want a free meal planning template, you should def snag my Whole30 Success Workbook. It’s never too late to get more purposeful and organized! 🤓📝🍴
Hit the ground running with your Whole30!
Below, you'll find my 4 top tips and resources to set yourself up for an awesome Whole30, along with my FREE printable Whole30 Success Workbook, which includes tips, meal planning templates, and more!
“Let food be they medicine.”
Those are the famous words of Hippocrates. About eight months ago, those words became a personal mantra of mine as I was fighting to reclaim my health.
Now, those words fuel my passion as I try to help people change their lives for the better as an integrative health coach.
I’m being 100% honest here: my decision to leave the world of marketing & PR to pursue a career in wellness was just as much self-serving as it is selfless. My journey to learn how help others with their health is just as much a journey to help myself.
I've been a lifestyle essential oil user/essential oil educator for a few years now - what can I say, I love 'em!
But before I was introduced to dōTERRA, I didn't realize that there is a BETTER way than getting over-the-counter essential oils at the local health store. Way better.
Like, way way waaaaaaay better.
What I'm talking about isn't some magical super-secret health coaches-only club - how I get my essential oils is accessible to EVERYONE. And that means you!
Read on, and let me show you how you can get your hands on Certified Pure Therapeutic Grade essential oils - the smart way. 🙌🏼🌿💦✨