Sweet smelling summer
Essential Oils for Summer
There are so many yummy and fun ways to use essential oils for summer! WE narrowed the choices to four of our favorites: Basil, Lavender, Lemon, and Peppermint. These oils are also the most healthy during this time of year.
When using essential oils during the summer, it is important to apply your citrus oils where the sun doesn't shine. Most citrus oils have the compound, furocoumarins and can make skin more sensitive to the sun. This is a great video if you would like more information about using your essential oils in the sun: Dr. Amy Wolthoff Photosensitivity and doterra oils
Summer means lots of pool time for my family. Next time you get water in your ears, try this to relieve any discomfort...massage 2 drops of Basil around the ear and jawline (never put the oil inside the ear) and then roll Lavender on top. Repeat as necessary.
With summer comes bugs and unfortunately, sometimes bug bites. My favorite blend is equal parts lemon, lavender and peppermint, diluted with your favorite vegetable based oil.
Oils are an awesome way to naturally address so many things. It can e overwhelming to make the swap to these natural gems. Fortunately, there are some really awesome resources and support out there, including me! If you have specific questions about essential oils, email me at katie@humblewarrior.org.
Fasting Beyond Food
"Heart"-Made
There are many types and reasons for fasting ranging from diet to spirituality. The evidenced-based intermittent fasting can support cancer survivorship and may lead to weight loss. Retail fasting supports sticking to a budget and hopefully to debt reduction. Spiritual fasting is practiced to support growing in relationship with God and the resilience to avoid temptation. All that said, let's take a look at some additional types of fasting that may support enhanced wellbeing. We encourage you to explore and pick one from our list to create your own.
Remember, you should always consult with your health card expert before taking on a fast that will have physical effects including, food, water, etc. The content created here is not to replace medical advice.
5 Tips for a Successful Fast
- Pick a day of the week or length of time. Example: every Thursday for the next month, or daily for the next 40 days.
- Pick something that you want to abstain from doing.
- Practice your fast in a humble manner, (no need to post to social media or draw extra attention to yourself for it). Instead, try a small support circle or close friend to help you stay accountable.
- Do it in a safe manner. Consult a medical professional when necessary.
- Give yourself grace if you need to restart at any time, or even multiple times in the same day!
Fasting Ideas (beyond food):
- Leave your car parked. Consider walking, bicycling, or taking public transportation.
- Make your own coffee at home. Consider donating what you would have spent on take away coffee to your favorite charity (or maybe even Humble Warrior).
- Fast from worldly pressures and meditate or pray for 5 minutes a day.
- Fast from words to practice silence and listening. Did you know that silent and listen have same letters but very different meanings?
- Turn the TV off and read a book or play a game. A great starting point may be getting a public library card (they are free and have so much more than books!).
- Mix up your routine: wake up earlier, try a new movement class, or eat all of your meals outside.
- Fast from social media and keep yourself in the present moment and focus on in-person connections.
Fasting resources:
What's In Your Water Bottle?
Water Bottle Hygiene
Does your water bottle smell funky? Heard it today that some people NEVER clean their reusable water bottle. If you don't clean your bottle on a regular (hmmm, perhaps daily) basis, your bottle may harbor bacteria and mold that could make you sick.
To get rid of a funky taste or odor, REI.com, a popular outdoor outfitter, recommends the following procedure:
"Put a teaspoon of bleach and a teaspoon of baking soda in the bottle and fill it with water. Let the bottle sit overnight. Rinse out the bottle completely the next day (or run it through the dishwasher if it is dishwasher safe). Let the bottle air dry completely."
The Centers for Disease Control and Prevention recommends to look out for the following symptoms to determine if you water bottle is making you sick: "nausea and stomach upset, as well as fatigue, headaches or, if mold is present, allergy symptoms such as sneezing or nasal congestion."
So, consider cleaning your bottle regularly and when picking out a new bottle, look for one that's easy to clean. Get you (clean) drink on!
Use the links below to learn more:
Hydrotherapy
What did the sea say to the river? You can run but you cannot tide.
Water is fun! We swim in it, bathe in it, and play in it. Water is also essential to life and staying healthy. Hydrotherapy is the use of internal and external water treatments and dates back to the 1840's in the United States. Our bodies and our planet are made up mostly of water. Water covers 71% of the Earth's surface with 96% classified as salt water. Water and salt together have powerful healing properties. The ancient Greeks knew the healing powers of the sea and its salt. They used sea water 2500 years ago to heal and treat eczema, arthritis, asthma, and back pain. Hippocrates discovered that sea water helps heal wounds, prevents infections, and eases pain.
Some areas where hydrotherapy is helpful are joint pain, muscle stress, skin related issues, chronic health conditions, arthritis, fibromyalgia, and mental health. We were born in water so it makes sense that it is therapeutic for us. It can reduce pain, improve mental health, help you recover from workouts, and provide restorative and relaxation benefits.
A few ways you can enjoy hydrotherapy from the privacy of your home and at no case are: (epsom salt) tub baths, swimming pools, hot tubs, saunas, showers, and physical therapy tanks.
Cold or Warm Water Use?
It is recommended that with injuries like sprains, cold compresses help because they cause the arteries to constrict which decreases pain. Chronic back pain, however, can be treated in warm immersion because it helps muscles relax which promotes healing.
Cold Water Benefits:
Decreased pain, reduced inflammation, diminished muscle soreness, lowered body temperature, boosted immune system
Warm Water Benefits:
Decreased pain, increased blood flow, relaxed muscles, flushed toxins
What did one bottled water say to the other? Water you doing tonight?
"Water" you doing to improve your health with hydrotherapy?
Please remember it is important to consult your physician before any new workouts or they can help you determine the most suitable practice to help you.
Check out these resources for more information:
Hydrotherapy: Types of Treatments
Types and Health Benefits of Hydrotherapy
Happy feet
Reflexology for Happy Feet
The human foot is an amazing force - it captures tons of power and weight in motion. The foot has over 100 muscles, tendons, ligaments, 26 bones, 33 joints, 250,000 sweat glands, plus over 150,000 nerve endings. Quite a footprint! The amazing foot is used in a wellness practice called Foot Reflexology, which is where pressure techniques are applied to specific areas of the feet. Each point of pressure is believed to connect to specific organs in the body. This applied pressure sends calming messages directly to our Central Nervous System. This ancient practice traces back to as early as 2330 BC!
Specialists believe that this wellness practice reduces stress, promotes relaxation, and helps bring the body into balance with the mind and spirit; thereby promoting mindfulness. Relaxation is likely the biggest benefit of foot reflexology. It helps by increasing blood flow through the body, which systematically decreases stress and anxiety. Some have even experienced "happy feet."
Five Organ to Foot Connections:
1. Head and Brain
2. Small Intestines
3. Heart
4. Lungs
5. Neck
Foot Reflexology Benefits
1. Improves circulation
2. Relaxes the body
3. Promotes good sleep
4. Relieves body pain
5. Improves mood
Don't get cold feet! This practice is a beneficial compliment to any wellness program. Stay on your toes and consult your physician before implementing new wellness practices.
Check out some of these resources for more information on the practice and benefits of foot reflexology:
Fabulous Fiber
Why Fiber is an Important Part of Your Nutrition
No one likes to talk about it, but the way you excrete waste from your body is critical to your well-being. Taking a look before you flush gives a glimpse into our overall health. The Bristol Stool Scale is a medical chart that classifies human feces into seven categories. The goal is to have Type 4. What's "normal" looking? A smooth, soft sausage-type stool.
What helps have "regular" Type 4's for our Numbers 2's? Some key factors include fiber, hydration, and physical movement. Fiber is found in plant-based foods. So think about the Standard American Diet or SAD breakfast: bacon, eggs, and toast. This is a tough way to "break our fast" because there is low to no fiber. According to the Mayo Clinic, dietary fiber is found mainly in "fruits, vegetables, whole grains, and legumes." Fiber helps to keep us regular and can prevent or relieve constipation.
Fiber has additional benefits. In an article from Good Housekeeping (Feb 22), fiber has five fantastic functions:
1. Feeds friendly (gut) bacteria
2. Increases longevity (17-19%)
3. Breast-friendly benefits
4. Eliminate some cholesterol and cancer-causing compounds
5. Reduces diabetes risk
An easy way to remember some great sources of fiber is to think of foods that begin with the letter "B." Try including the following foods: beans, broccoli, berries, beets, brown rice, and bran cereal. Movement can also keep you "regular." Consider movement like walking, yoga, abdominal hollowing, and other gentle activities.
Check out the Bristol Stool Scale here
Try these high fiber foods
