Do you use Hydrosols? Share your experience with us!
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My pre-meeting ritual just got a revision. Purify and protect your space before you sit down for meditation, studying, coaching… with sweet grass hydrosol.

Hydrosols are aromatic waters produced when fresh leaves, fruits, flowers or other replant materials go through the steam distillation process. They are softer and gentler than the essential oil equivalent - often recommended for infants and pets.

Hydrosols contain all of the plant, so they differ from the essential oil  in aroma and benefits.
My hesitation using them in the past has always been - I can just use the eo safely and seemingly more effective and trusted source. For confidence I rely on clinical expert consensus. For more targeted health benefits, I will use the essential oil (possibly even in combination with a hydrosol).
You may want to consider a hydrosols for air freshener, skin care, linen spray, perfume sprays, relieving stress, insect repellent, skin cooling, lymph support.

How to use our essential oils - aromatherapy for embracing possibility: 
I can make suggestions, but aromatherapy is also very much about personal preference. 

• Motivating/Uplifting: Citrus oils (especially grapefruit), peppermint, rosemary, basil
• To be more creative / focused: Herbal: Rosemary, clary sage, basil, lavender, fennel
• Meditative/Relaxing: Frankincense, sandalwood, vetiver

How to Use an Intention Aromatherapy Blend
Once you’ve chosen your aromatherapy oils,

• Repeat your intention to yourself as you use your blend. Focus on possibilities
• ​Imprint the aroma in your nose, and soul, so that you associate it with  the possibilities
• Use your intention aromatherapy oils or blend as you take steps forward toward your possibilities, or each time you feel yourself doubting your potentiality.

Scent is very powerful and our brain associates certain aromas with certain objects or certain parts of our lives. Memories from childhood remain deep within our brain and it is a particular aroma that often triggers a memory from the past. Remember your aromatherapy possibility blend aroma, and turn those possibilities into realities!

Full Potentiality  Blend
​To create 1 ml of an undiluted essential oil blend to add to an aromatherapy diffuser  combine the following essential oils in a glass bottle:

• 5 drops grapefruit (Citrus x paradisi) essential oil
• 5 drops cypress (Cupressus sempervirens) essential oil
• 5 drops rosemary (Rosmarinus officinalis) essential oil
• 5 drops cardamon (Elettaria cardamomum) essential oil
• 6 drops bergamot (Citrus bergamia) essential oil
• 4 drops frankincense (Boswellia sacra) essential oil

For a personal diffuser, half the amounts of each oil.
For a diffuser roller blend, add to carrier oil in a 10ml roller bottle. 

Frankincense has been used for its anti-aging benefits since antiquity, that’s before the middle ages! It’s truly an anti-aging supplement that stands the tests of time. 

One of the simplest, purest ways to use it and experience the anti-aging benefits from this fabulous oil is to simply add 6 drops of Frankincense oil to a roller bottle with one ounce of jojoba oil and use it as a great aid for age spots and damaged skin. 

Another simple remedy is to add a drop or two of Frankincense to your daily moisturizer to reduce the appearance of blemishes and rejuvenate skin. 

Enjoy this everyday healthy habit and see the benefits for yourself. You don’t have to just take my word for it. 

By necessity, I start my day very early. Many nurses do. Working a shift that requires you to be ready to work with people at 5:30am does not make you a morning person. I know, I encounter them every day - still sleeping on the shuttle, at the coffee pot, headphones in so not to have to interact, For some, I just know better than to say "Good Morning!" 

If you have to hold yourself back when someone says "Good Morning" too early... this may be for you. 

How we get our day started is sometimes crucial to how the rest of the day will go. It's easy to stumble into the day, waking up as we go - shower, dress, coffee... not necessarily in that order. That’s normal for most people.

What if there were ways to start your morning.. that eliminate the need to every remind anyone that you are not a morning person? a more pleasant way to wake?  Would you be open to trying something new? 

​If you’re willing to change things up some, you may still be more of a nightowl than a morning person, but you may be able to experience morning in a whole new light. (wink)
In fact, you may wonder why you didn’t change things sooner! The following suggestions help, they may lead to an entirely enjoyable morning - believe it or not! 
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5 Steps to a marvelous morning! 

1. Drink warm water with lemon. It helps gets your digestive system flowing. It’s also a natural way to detox and provides you with a good source of vitamins. You can use lemon wedges. If you want to power boost this experience - try Lemon essential oil, the chemistry of lemon oil (limonene) is uplifting and cleansing. 
2. Journal for five or ten minutes. Write about all the things that bring you joy and that you’re grateful for in your life. Purchase a nice journal and pen that you can dedicate to your morning routine or simply download a free app and make a few notes, add a picture to put your mind on the things that are good. I like the 5 minute Journal for this. You can get the physical journal or the app. 
3. Go outside and greet the new day. Embrace the energy of creation in full effect. What do you feel, hear, see, and smell? I like to just step out on my deck with my beverage in hand and take a couple deep breaths. (You can do this when you let your dog out... or check your garden, or even on the way out the door - multi task if necessary.) 
4. Use aromatherapy to wake up naturally. Rather than rely on caffeine, why not choose a plant-based alternative? Aromatherapy is much better for your nervous system and promotes alertness naturally. I've listed some ideas below.
5. Drink your vitamins. Make a smoothie packed with fresh vegetables, fruit, water or coconut water. That way, you’re getting plenty of vitamins and minerals at the start of your day. (I like to add some of my essential oils to my smoothie or juice.) I am always looking for recipes, so if you have a good one - leave it in the comments!  

The compound effect is the strategy of reaping huge rewards from small, seemingly insignificant actions. This is what happens when you make some of these small shifts how you approach the day. I think you will be surprised the benefits that you will notice if you implements some of this as routine - or I like to call rituals (habits with meaning).  

Everyone deserves a Good Morning!  

Inhale from a your hand: 
1 drop Wild Orange
1 drop Peppermint

Diffuse: 
2 drops each Spearmint and Lime

In the shower: 
3 drops Eucalyptus
3 drops Wild Orange

Cleaning can be such a drag! And it can feel like it sucks up all your time. But not with this little routine. You'll have things cleaned up in no time at all!
 
1. Throw Away the Visual Clutter - Clutter makes the home feel chaotic, complicated and less welcoming. So throw away what you don’t need and find a place for things you need to keep. Create a 5 minute habit of practicing this simple task each day.
 
2. Take the 12-12-12 Challenge - If you really want to declutter your home, use the 12-12-12 challenge
• Discover 12 items that need to be thrown away
• Track down 12 items to be donated
• Find 12 items that need to be returned to their proper storage place
 
3. When your home smells clean, it feels clean - As you tidy up, use this recipe to clean surfaces. It has a citrusy aroma that is refreshing and effective.
  
  
SPARKLY CLEAN HOME CLEANER
 
• 4 drops Lemon
• 3 drops Peppermint
• 3 drops Eucalyptus
 
Add Lemon, Peppermint, Eucalyptus oils and water to a glass spray bottle. Spray on surfaces to clean. This recipe can be scaled to make more if desired. 

BONUS: This recipe can also be used as a diffuser blend. Add oils to your diffuser to help freshen your home while cleaning.

Plants have been used for centuries to help us maintain or restore health. The human body knows what to do with components found in plants. Essential Oils are components found in plants - we are more and more learning the benefits for health care. 

One of the issues that I get asked about often is managing health blood sugar and helping to manage the effects of diabetes. 

Coriander is known for digestive support. A study done in 2009 suggests that coriander may also help to reduce blood sugar levels by increasing insulin levels. Now, this was a study in rats, but it does give us clues. The study found that the beta cells in the pancreas were more active after using coriander seed oil. 

Melissa (Melissa officinalis) essential oil may help people with high blood sugar levels, A study in 2015, found that topical application or even diffusing the essential oil helped glucose metabolism - again not a human study, not too many of those out there, unfortunately. 

Clove essential oil is another that is known for preventing oxidative stress and helping to minimize cell damage throughout the body. Studies also suggest that the oil reduced levels of enzymes in the pancreas in a way that may help to manage health in those who have been diagnosed with "pre-diabetes" or confirmed diabetes. 

Black pepper essential oil also is highly antioxidant and can be use internally, as well as aromatic and topical.  A 2013 study showed that essential oil from a common kitchen spice, black pepper, might help manage or prevent type 2 diabetes and high blood pressure. 


Weight management is a key factor in controlling  symptoms related to blood sugar. While being overweight does not cause every case of diabetes, it can increase the risk or make symptoms worse. Losing weight is a first-line treatment for many people with diabetes. This involves exercise and changes to the diet, but essential oils may help.

Helichrysum essential oil and Grapefruit essential oils have been studied in rats and the rats gained less weight and had fewer signs of inflammation and less excess insulin that the rats who did not take these oils as supplements. You could use these oils as a massage with a base oil that contains these oils - very relaxing and uplifting! 

One that won't surprise you...

Cinnamon

Cinnamon has been sited in many studies and found within the supplemental suggestions of diabetes educators. The essential oil also might improve insulin sensitivity and other features of diabetes. It's a great substitute for sugar in flavoring beverages and dishes as well. 

Lavender essential oil  oil has numerous uses in traditional and Western medicine, It is "ALL things calming". It has been found to help balance normal blood sugar levels and protect against oxidative stress, which causes complications in people with diabetes...and well, everyone. 

HOW TO: 
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Inhaling and applying to the skin are the two main ways of using oils. receptors in the nose and capillaries of the lungs pick up the particles of many essential oils and carry them into the bloodstream.

• In a diffuser: Add a few drops of essential oil to an aromatherapy diffuser and take long, deep breaths of the vapor. The aim is to allow beneficial compounds to enter the body. A diffuser spreads the particles of oil through the air.
• Inhaled directly: Float a few drops of oil on some hot water to make an individualized diffuser.
• On a piece of cotton: Put a few drops on a piece of cotton or tissue, or aromatherapy jewelry -  and inhale.
• Diluted on the skin or in a massage: Some particles may be small enough to pass through the skin, where they may enter the bloodstream or provide localized treatment. Always dilute an essential oil in a carrier oil, such as fractionated coconut oil, sweet almond, jojoba oil.

As part of a massage, oils can also help a person relax, reducing stress levels.

Essential oils are not a replacement for what your health care provider recommends. They may help as an accompaniment to standard methods. If you are wanting more natural options, tell your doctor. Let your provider know your preference, your values and ask them to work with you. Don't expect your doctor to know about essential oils- you do the homework. If nothing else, remember too - there are many health benefits we get from essential oils - managing stress, decreasing oxidative damage, overall health  - that would  make trying them for more specific reasons worthwhile. Essential oils when used appropriately and in small amounts are safe and we have no evidence that any of the above mentioned oils are contraindicated with pharmaceutical approached. 

If you have questions, feel free to reach out! I would be happy to give you more guidance on how to safely use essential oils to take control of your health - more naturally! 

References: 

Coriander: https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2642
Helichrysumand Grapefruit: https://www.liebertpub.com/doi/abs/10.1089/jmf.2014.0088?rfr_dat=cr_pub%3Dpubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&journalCode=jmf

Here is my Nurse's view of the Coronavirus.

​I have received a few messages asking what my thoughts on the coronavirus are. How worried should we be? So, here are my thoughts - for a healthy level of concern. 

CDC is responding to an outbreak of respiratory disease caused by a novel (new) coronavirus that was first detected in Wuhan City, Hubei Province, China and which has now been detected in 37 locations internationally, including cases in the United States. The virus has been named “SARS-CoV-2” and the disease it causes has been named “coronavirus disease 2019” (abbreviated “COVID-19”). I share this so you don't get it confused with other reports of coronavirus. 

Person-to-person spread of COVID-19 also has been seen among close contacts of returned travelers from Wuhan, but at this time, this virus is NOT currently spreading in the community in the United States. This could change, it could change quickly - which is why health care leaders and government officials are moving into action. We have been through similar things before. The complete clinical picture with regard to COVID-19 is not fully understood. Reported illnesses have ranged from mild to severe - it seems to be hitting adults harder than children. 

For the general American public, who are unlikely to be exposed to this virus at this time, the immediate health risk from COVID-19 is considered low. Unfortunately, in my opinion, the media creates fear around these threats that bring an unhealthy amount of panic over things that we have little to no control over. This causes an unnecessary stress, and that is not good for anyone. I would go as far as saying that these scare tactics may help ratings and the upcoming vaccination promo -  but do more harm than good when it comes to health. 

So, let me bring some reassurance - not that you won't ever get sick. But that you only can do what you can do to take the best care of yourself and your loved ones. 

The coronavirus is a respiratory infection that spreads by droplets - exactly like the flu. So do all the things to be proactive every day - you are probably already doing them!. Here is what we can do, that will actually help - but not just right now, all year - whether we are aware of the name of a threat or not
Get the facts, but when the media begins to build up hype around anything. When you being to feel the fear - turn off the TV, get off google - celebrate how smart you are for not having to be full of fear because you are already doing the things, you are proactive! right? If you are not fist pumping right now and declaring "THAT"S RIGHT" - then we need to talk!

Here are the things you should already be doing: 

1. Wash hands with soap and water! Touch a door handle...shopping cart...counter top... wash your hands. Keep your hands away from your face until you have a chance to wash. When you don't have access to toxin free soap, use a toxin free  hand sanitizer. (You can spray surfaces with that too - additional measure!). 
2. Cover your cough - cough into your elbow, not your hands. This will be much appreciated by those around you. 
3. Stay home if you are sick. Please. No one wants to be around someone who might be sick, especially right now. Now, I know that is not realistic in every situation - so, if you have to go to work - be diligent in hand washing, clean the surfaces you know you are touching - phones! disclose your illness, and this would be a great time to WEAR A MASK! 
4. Here is one you may not be thinking about - gut health- Did you know that 2/3's of your immune system is in your gut? This is another reason it makes me CRAZY when I hear that someone is taking antibiotics - for a virus! First, antibiotics will not help a virus - but what they will do is destroy your gut health - and disable much of the mechanism that your body was going to use to fight the virus. Do not underestimate the power of a healthy gut. Take your probiotics and digestive enzymes, eat fermented food, cut down on the processed food and sugar. So, if you are worried about the Coronavirus, and needed another reason to choose a healthy diet - you have it! 
5. Take high quality whole food supplements. We all need the the micronutrients, omegas, and antioxidants your body needs to function optimally. 
6. Drink water! Do not underestimate the benefit of being well hydrated. Our bodies are mostly water so it just makes sense, right? 
7. Vitamin D is very important for a healthy immune system. Get outside everyday to soak in some sunshine and Vitamin D. Fresh air will also help your emotional health! The light will help you get better sleep at night... So good!
8. Get your sleep and decrease stress. Lack of sleep and ongoing, lingering stress will also make you sick. Your immune system is powerful - don't sabotage it by thinking you can sleep less than 6 hours a night and stay healthy. 
9. Essential oils! We are taking essential oils as part of our daily routine, being proactive. We also have oils that we reach for at first sign of trouble - or suspected exposure. Essential oils are safe, effective, and minimal, if any reason not to use them. 

SO, bottom line - don't panic, there are simple things that you can do - all day, all year - to prevent illness, We can't do anything about the more global situation, so leave that to the Health Organizations - that is their job. You already know where you can find them if you feel you need to check in and see how it's going. You don't need a fancy emergency preparedness plan. You can still move about, enjoy time with friends and family... with really, the same level of concern you should have every day.

Eat right. 
Move more.
Rest and Manage Stress
Reduce toxins.
Be proactive, 

If you get sick, stay home. 

Let me know your take aways! Drop a comment - questions? comments? I would love to hear from you! 

There are many ways manage stress, meditation is one that honestly surprised me in the impact it made once I was practicing daily - and for only 10 minutes each day. The National Institutes of Health reports studies show us that meditation practice may reduce stress, blood pressure, anxiety, depression, and insomnia, while increasing feelings of happiness and well-being.

Meditation can be intimidating for some, others think its all a bunch of hocus pocus that works as much as you believe it does. Science is telling us otherwise and if it helps to reframe the story about it.- think of it more like a discipline, an exercise for the brain. 
 
What is meditation anyway? 

According to Psychology Today, meditation is the act of turning your mind away from distracting thoughts and focusing on the present moment. The practice can involve turning your attention to a single point of reference, focusing on the breath, bodily sensations, or for some,  a mantra, a quote, or Bible verse.
 
How is it done? 

One of the biggest barriers to meditation is that people don’t know where to begin. I suggest starting small - maybe even just 2 minutes, then 5, work up to 10 and if you love it - keep going. If all you ever do is 2 minutes every day, I believe you will still see a difference that makes it worth it. And of course, if you want to power boost this discipline - add in essential oils to help your brain and all those neurotransmitters get the right signals out to your body - to relax, everything is going to be ok. 

Ok, here are some tips: 

One of my favorite tips is to just go to headspace.com or download the app. I have learned tons of science and tips on mediation for various goals and seasons here. I love it! Just do the free trial... and then start out with a 3-5 or 10 minutes every morning. By the time you have completed the free trial, you will see the difference it makes and can decide if you need a guide or not. 

Essential Oils known for their value in meditation: Frankincense, Lavender, Neroli, Sandalwood, Eucalyptus (great for clear breathing).  Any essential oil can be great for meditation though. I don't think you can choose the wrong oil. 

A couple other tips I learned from other nurses: 
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• Don’t worry about the rules. There are many different types of meditation and although they may have rules or guidelines, the way you decide to practice is up to you. Take what works for you and leave the rest.

• Start small. You may have visions of yourself sitting on a pillow chanting “om” for 30 minutes but that’s not realistic at first. Set a modest goal, such as meditating for one minute every day for a week. Aim for two minutes the next week and continue to build upon your progress. 

• Set a timer. The point of meditation is to either focus on a particular thought or mantra or focus on nothing at all and just “be.” That’s tough to do when you’re looking at the clock to see how long you’ve been meditating. Use the timer function on your smartphone so you can focus and keep your eyes closed. Be sure to set the alarm to a low sound that is not too jarring, like a soft gong or chime.

• Go someplace quiet. It’s easier to feel calm and relaxed without the TV blaring in the background or overhearing coworkers’ conversations.

• Get comfortable. You don’t have to buy a special meditation pillow or yoga mat to begin meditating. You can sit, lie down, or even stand. In fact, some types of meditation involve movement, like walking. Do whatever feels best for you and feel free to experiment.

• Find your focus. You can choose to focus on anything, but common focal points are breath, mantras, or the body.

1. Breath: RN and board-certified integrative nurse coach Nicole Vienneau suggests the 4:7:8 technique for beginners. Slowly inhale for four counts, hold the breath for a count of seven, then exhale for a count of eight. Repeat the process a minimum of four times and then repeat it as many times as you’d like.
2. Pick a word or phrase and repeat it in your mind continuously. Try these mantra ideas to get started.
3. Body: Center your attention on a particular area of your body, such as the belly, neck, or feet.

• Notice your thoughts. A popular misconception about meditation is that the goal is to have a blank mind. This is unrealistic. Thoughts will be popping into your head constantly. Acknowledge them and let them go. The goal of meditation is to keep your focus on one thing only. So, when other thoughts creep in, just keep bringing your awareness back to your focal point.

• Go high tech. Meditation is an ancient practice, but it’s never been easier or more accessible thanks to technology. If you are constantly getting distracted, consider using an app like Calm or Headspace, which will lead you through a guided meditation.

• Falling asleep is OK. If you get so comfortable and relaxed that you fall asleep, accept it. In fact, some types of meditation specifically help people fall asleep, like one of these free guided meditations from UCLA. Fighting the urge to doze off while meditating just creates more stress. If you notice that you consistently fall asleep every time you attempt to meditate, it may mean you need more shut-eye in general. If you have trouble getting to sleep at night, read our tips on how to fall asleep faster.

• Take a moment. After the chime or gong sounds on your phone, take a second to gather your thoughts and regroup before you power forward with the rest of your day. Over time, you’ll begin to notice that the effects of daily meditation will help you bring more mindfulness to all aspects of your life.

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