Blog - Wellness Becomes Her

The Best Essential Oils for Everyday Wellness

Welcome to wellness! I can’t help but get giddy inside when someone decides to try essential oils for the first time. I think it’s because most often people go into it full of doubt and then are pleasantly surprised when they discover that they actually work. Or maybe you’re already using essential oils, but you’re wondering which oils I am likely to use every day. Either way, welcome! I’m excited to share with you.

Essential oils are a gift. It’s nature’s way of providing us with a natural resource for wellness and support. I’m a firm believer that we should use these resources as our first alternative. In my mind “Nature’s way will always be the best way.”

When you make the decision to incorporate essential oils into your daily life, you are choosing to put yourself and your family first and that my friend, is a wonderful thing. Essential oils can and will elevate your spiritual life; you’ll be more in tune with your body, in touch with your emotions and have tools at your disposal to combat the stresses of life.

Essential oils have an immediate impact on your environment and those around you; it truly is remarkable. If you’re ready to get started on the path to essential oils or simply looking for more information here are my best picks for essential oils for everyday wellness:

Lavender Essential Oil

The most popular of all the oils, Lavender should be first on everyone’s list. It is the most versatile, highly effective yet it’s gentle enough for the most sensitive of users. True Lavender oil (not the knock-off fragrant oils you find in department stores) has a wonderfully fresh and floral scent and is widely used for relaxation and sleep. Lavender essential oil is the perfect addition to your bedtime routine and will help you to get a great night’s sleep so you feel rested and ready to take on the day.

Tea Tree Essential Oil (Melaleuca)

With its strong invigorating scent, Tea Tree essential oil is highly effective for boosting immunity. It promotes a healthy immune system while acting as an antiseptic, anti-inflammatory and anti-microbial. I like to think of Tea Tree as my ‘feel better’ oil. It supports wellness and is often added to household cleaners to disinfect and rid surfaces of bacteria, viruses, and fungi. A must-have during the winter months and changing of the seasons, Tea Tree essential oil will support your total body wellness and keep you performing at your very best.

Grapefruit Essential Oil

A treat to the senses, Grapefruit essential oil encourages a joyful spirit. It will put a smile on your face while boosting your mood and fighting mental fatigue. The fresh, citrusy aroma of Grapefruit essential oil is well-loved and will purify the air in any room. It stimulates mental function, keeping your brain sharp with a razor-like focus. I love that Grapefruit regulates mood while encouraging a cheerful environment. It’s a fun favorite of mine from the citrus collection of essential oils.

Frankincense Essential Oil

Frankincense is most commonly known for enhancing our spiritual connection. It’s an earthy, grounding and empowering essential oil that can elevate your mediation and prayer experience. Frankincense is a wonderful choice for those times when you need to take a little quiet time to collect your thoughts. An important essential oil to keep on hand, Frankincense can quell high emotions, regulate mood and clear your mind. This luxurious essential oil is highly recommended for skin care and leaves behind beautiful, radiant and youthful skin. Without a doubt, this is one of the best essential oils to use for everyday wellness and my recommendation for when you’re ready to treat yourself.

Clove Bud Essential Oil

With its warm, earthy scent Clove Bud essential oil is my secret weapon for fighting fatigue. Clove Bud has an uplifting effect that stimulates the brain and gives a powerful boost of long-lasting energy. It has a strong aroma that is commonly used in perfumery and blends well with citrus essential oils for added benefits. If you tend to slump in the afternoon or just have trouble getting motivated in the morning, Clove Bud essential oil will give you a perky pep in your step.

Rosemary Essential Oil

With its herbaceous and slightly woody scent, Rosemary essential oil is recognized as an essential oil to improve memory. Diffusing energizing Rosemary oil may help reduce mental and emotional exhaustion while stimulating focus and improving mental clarity. Rosemary oil also makes a great hair tonic and can be added to shampoo. Try it first thing in the morning for a little wake-up call. It blends well with Lemon, Peppermint, Cedarwood, and Sandalwood.

Helichrysum Italicum Essential Oil

One of the pricier essential oils, I find Helichrysum Italicum invaluable for many reasons. The slightly fruity oil is a great addition to your daily skincare routine. Blend Helichrysum Italicum with lavender to create a soothing after-sun moisturizer. And for your First Aid kit, Helichrysum Italicum soothes bruises, helps stop minor bleeding, and aids in healing.

Peppermint Essential Oil

Peppermint Essential Oil has a strong minty, cool, invigorating, aroma, soothing to muscles and refreshing to the senses. Peppermint oils is great for diffusing or spritzing throughout a room to help purify the air. Add it to natural cleaners, and use it to deter insects and rodents from your home. Peppermint Essential Oil also may alleviate mental fatigue and boost energy and alertness.

Having a supply on hand of essential oils suited for everyday life can change your perspective, your outlook and encourage you to live a life focused on mood and wellness. We all experience moments where we are under the weather, lacking energy, need a boost in mood or a great night’s sleep. Essential oils become your new best friend and offer you the reliable comfort and support your body needs for optimum wellness.

Precautions

Never use essential oils undiluted, in the eyes or mucus membranes. Do not ingest unless working with a qualified practitioner. Keep essential oils away from children. If applying an essential oil to your skin always perform a small patch test to an insensitive part of the body (after you have properly diluted the oil in an appropriate carrier oil).

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Instant Pot Recipes Paleo Recipes Recipes Whole30 Recipes

Easy Instant Pot Salsa Chicken with Cauliflower Rice (Whole30, Paleo)

Busy moms need a few recipes on hand (and an Instant Pot) for a super quick meal. I don’t think there is anything as simple and quick as this Easy Instant Pot Salsa Chicken with Cauliflower Rice, especially if your family is eating according to the Whole30 diet or Paleo diet. As long as you use a Whole30-compliant salsa (ie: sugar-free), it will comply with either.

There are basically only 4 ingredients to this dish, so it’s not only quick, it’s pretty frugal as well. You can even add the chicken to your Instant Pot frozen if you’re really in a pinch. Just increase the cooking time to 15 minutes.

Easy Instant Pot Salsa Chicken with Cauliflower Rice

Salsa Chicken Ingredients:

4 boneless skinless chicken breasts

16 oz of salsa

1/2 cup chicken broth (or water)

salt & pepper

Directions:

Place the chicken breasts in the bottom of the Instant Pot and season with salt and pepper to taste.

Pour the salsa and water or chicken broth over the chicken breasts. Place the lid on the Instant Pot and seal shut. Press manual and set the timer to 9 minutes. Allow the Instant Pot to vent naturally.

Meanwhile, make the cauliflower rice on the stovetop . . .

Cauliflower Ingredients

1 large head cauliflower, cut into florets, stems trimmed

3 tablespoons olive oil

salt to taste

Directions

Trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, add the florets to a food processor or Vitamix and pulse until the mixture resembles rice.

Heat the oil in a large skillet over medium heat. Stir in cauliflower and season with salt. Cook, stirring frequently until the cauliflower has softened, 3 to 5 minutes.

Shred the chicken and serve over riced cauliflower.

Serves 4.

How Meal Planning Can Help You Lose Weight

Planning out your meals is a great way to keep on track with your diet. It’s a super simple way to ensure you never waste groceries and that you eat healthily! Meal planning, which can be done in an hour or two each week, is simply planning out all of your meals for the coming week, then making a comprehensive grocery list based on your meals. For best results, you should plan for all three meals a day as well as snacks. With meal planning, there are never times where you’re scrambling for a meal and end up with fast food, which means it is a great method for losing weight!

Breakfast

Mornings can get crazy! That’s why so many of us end up with breakfasts of sugary pastries, greasy fast food breakfast sandwiches, or nothing at all.

Instead, plan ahead with a hearty meal of protein and whole grains to keep you full until lunch time. Eating a big breakfast full of protein and fiber will not only keep distracting hunger pangs at bay, it also helps you lose weight. Your body will burn more calories to digest the meal, plus you won’t need a mid-morning snack (which often means cookies or chips).
Homemade egg white breakfast sandwiches, veggie fritattas, and oatmeal with your favorite seasonal fruits are some great options.

Lunch and Dinner

Meal planning is key for lunch. We often feel too rushed to make a lunch in the morning, so we’re left at the office with a rumbling stomach at noon. The options for lunchtime that are the quickest to get and eat are usually pizza, hamburgers, and other unhealthy options. To cut these excess calories (and save money), take the time to pack your lunch at night before you go to bed. A fresh salad, tasty wrap, or cup of homemade soup will make both your body and your wallet feel better! You can even pack leftovers from last night’s dinner to save even more money and ensure you’re getting a nutritious meal.

When you get home after a long day, the last thing you probably want to do is cook. That’s why so many of us turn to convenience foods like frozen pizza or TV dinners for a quick dinner. However, these foods are packed with salt and fat, which are not so good for you. Try planning dinners that are both nutritious and easy to make like salads and sandwiches. Alternatively, putting soups and stews in a slow cooker before you leave for work lets you come home to a fully-cooked, ready-to-eat meal. Many meal planners also do something called meal prep, where they cook all their meals for the week ahead on Sunday afternoon, then freeze or refrigerate them until needed. That way you can just heat and eat a healthy dinner!

Don’t Forget Snacks!

You know you’re going to need a snack once in awhile, and this is the most important part of meal planning. Packing a nutritious snack in your work bag or having them readily on hand in the fridge helps keep you away from vending machine junk. Good options are easy-to-eat fruits like apples and bananas, single-serve cups of hummus with carrot sticks, and snack-size boxes of raisins. You can tame the tummy grumbles without the extra calories, sugar, and fat!

Planning out all the things you will eat during the week takes away the temptation of junk food. With healthy meals and snacks on hand, you’ll get more essential nutrients, feel amazing, and lose weight in no time!

Exercise Health

10 Tips for Starting a New Workout Routine

Raise your hand if you started the new year with a goal of getting more exercise? Now tell me . . . for how many years have you made that same goal but struggled to reach it?

We all know that exercising regularly is an important part of living a healthy lifestyle – but it’s also no secret that keeping up with this healthy habit can be a major challenge. There’s the issue of finding time to work out, making it a priority, and choosing a form of exercise that’s enjoyable to you. Sometimes, of course, it takes sheer willpower to maintain the habit of working out. I mean, sometimes you just have to do the thing.

If you’re motivated to add a healthy dose of exercise to your day, but you need a little bit of encouragement and maybe some simple ideas, here are 10 tips for starting a new workout routine.

Set a Goal

I’ll be straight up with and just say it out loud — goal setting is not my forte. It doesn’t break my brain to set a goal, but coming up with the steps it will take to meet it, thinking about those, literally makes my head hurt. So instead of setting a goal for something like, “working out for 60 minutes, 5 times a week, I’ve made it easier on myself by setting a goal based on how Id like my fitness to improve and what I think will get me there, in baby steps. I also think about the type of exercise I’ll be doing because it’s going to have to at least be minimally enjoyable. I would suggest thinking along those lines, too. For instance, if you want to build endurance, say by becoming a runner, set a goal to complete the Couch to 5K program, especially if you’re new to the sport. Having an activity-based goal will help you build and keep your routine as you strive to achieve your goal.

Develop a Positive Attitude

Negative words and attitudes are self-limiting in every area of your life, but probably none more so than exercise (well, except maybe eating habits). They can make you feel like you’re never going to achieve your goals or maybe even like it’s not worth it to try. This kills any motivation you might have had to work out. You can keep a positive attitude by focusing on your goals and by envisioning how great it will feel to achieve them. I’m not opposed to writing down all the encouraging quotes and Scripture you can find on post-it notes and placing them all over your house either.

Schedule the Exercise Time

Most people can’t just show up for work whenver they wish, or just walk into the doctor’s office to be seen unannounced. No, these things are set in our schedules. Treat working out just like any other appointment by setting up a time for it on your calendar. Be specific and intentional about making it a time you will be able to stick with. By setting a particular time for exercising, you are mentally prepared that at that moment, without any question, you will be working out and not have to think about what you should be doing instead. This makes maintaining the routine easier, and shows yourself that exercise is an important priority.

Find a Workout You Like

I touched on this when talking about goal-setting, but it’s worth discussing further. When you’re doing something you actually enjoy, it is easier to stay motivated. Why spend more time than you have to do anything you don’t like? There are just too many forms of exercise out there of all different kinds to settle for an activity you can’t stand. I, for one, will likely never do a Couch to 5K. The idea of running does not fill me with hope for the future. No, it makes me fear broken ankles and injured knees, because I am a klutz and would likely trip over my own feet. However, I love the recumbent bike. I’m not likely to fall off it, and I can listen to music or watch This Is Us on the NBC app while I mindlessly peddle. Not a big organized work-out person? That’s okay, too. Start counting your steps. Wearing a Fitbit will help you track your steps and keep you motivated when you’re tempted to park in the closest parking spot at Walmart (really . . . it’s weird how that happens).

Start Slow

After being sedentary for some time (like a lifetime), it may be difficult to work out in the beginning or for long periods of time. Higher intensity workouts may be intolerable, making it difficult or even discouraging for you. Start slow and gradually add time. Last year when I first began exercising again, after many years, I celebrated a 15-minute walk in my neighborhood for the first couple of weeks. It wasn’t long before I was riding the recumbent bike for an hour or taking a 3-mile walk in our hilly neighborhood (keeping up with my fit 16-year son). Okay maybe it took a couple of months, but in the whole scheme of things, that’s not long!

Eat Well

Both the timing of your meals and what you are eating are essential when it comes to exercising. If you work out when you’re too full, you might feel nauseous or experience cramps. If you work out when you’re too hungry, you may not have the energy you need to complete your workout. For me, it helps to eat a pre-workout snack about 60 minutes before I exercise, and I often follow up with a high-protein smoothie after.

Avoid Gym Peak Times

My son and I joined Planet Fitness last year (where there almost always is a recumbent bike available), but it didn’t take long to figure out when we should go and when we shouldn’t. Gyms get easily crowded especially in the early morning, during the lunch hour, and in the evening right after work hours. If you want to avoid crowds and the long wait times for equipment, avoid those peak times. The mid-morning and afternoon hours are less likely to be crowded, so you’ll experience fewer interruptions and less self-consciousness (if that’s an issue for you — it is for me, so I wanted to mention that).

Find a Workout Buddy

Having someone who holds you accountable can help you stick to your routine. A friend with similar goals as you and who has a consistent exercising routine can be motivating. If you have a teen, you’ll not only have a built-in workout buddy but exercising together can strengthen your relationship. I never imagined how encouraging and helpful my teen son would be for me.

Hire a Personal Trainer

This is especially important if you’ve decided to join a gym and you have no clue where to begin. A personal trainer can help you develop a workout routine, provide accountability, help with setting goals, and also teach you how to perform your exercises safely and effectively. Most gyms give you access to personal training sessions, often included in the cost of your membership. Even if you have to pay a little extra, it’s well worth it.

Use Wicking Gear

So if you sweat like a pig, like me, I just wanted to give you a little bit of advice about that. Wicking fabrics pull sweat away from your body and dry quickly. Workout clothes made from this type of fabric are more comfortable and will prevent rashes and chafing. This is important especially for those of us who are a little fluffy in the thigh area if you know what I mean.

So there you go. Not to bad, right? You can do it, friend. Start now setting that goal, and then do your best to keep up with your new routine – you’ll be enjoying the benefits of exercise for the rest of your (healthier!) life.

Essential Oils Wellness

Why Quality Is Important in Essential Oils

When you shop for clothing, appliances, and items taking a piece of your hard-earned paycheck, one of the first things you should consider is quality. You don’t want to spend your money on clothing that doesn’t last past the third or fourth washing or appliances that break within a year. You want (need!) your stuff to last as long as possible, and you should be just as picky when buying essential oils.

But I’m going to clue you in on something — high cost doesn’t always equal more quality (I mean, hello TJ Maxx!). So before you decide that you need to believe your neighbor that the MLM essential oils company she signed on with is the end all, be all of essential oils, keep reading to find out what you really need to know about why quality is important and how you can know when you have found it.

The quality of essential oils varies considerably and it can be very confusing, especially for those new to aromatherapy. When used for aroma only, such as in perfumes and fragrances, quality may not be as important as the scent. However, when used in aromatherapy, quality is of the utmost in importance in essential oils.

There are the two main reasons quality is important in essential oils:

1. Therapeutic Value – Not to be confused with the term “therapeutic grade” (a made-up marketing term some MLM companies use to try to convince you their oils are somehow special), the therapeutic value of an essential oil is determined by its purity. Pure, high-quality grade essential oils are all natural and very powerful. Therefore, they offer the most therapeutic value available. These are the oils you want to use in aromatherapy to ensure you’re receiving all of the benefits they have to offer. Low-grade essential oils (such as some used in perfumery or soap-making) will not provide the same benefits and may even be harmful to your health, which brings us to the next reason quality is so important.

2. Safety – First and foremost, your safety and that of your family is the most important thing to consider when using essential oils, and quality has a direct effect on your health. High-grade quality oils are pure. In other words, these oils are not altered in any way during the growing, extraction or manufacturing process. They are not adulterated with synthetic compounds or chemicals (often used to make them cheaper to sell) that could have an adverse effect on your health. Therefore, they are safer to use. The risk of having an allergic reaction or any other adverse effect is greatly reduced when your essential oils are pure, provided you’re following all safety guidelines.

Now that you understand why quality is so important, you should understand what impacts quality.

What Impacts the Quality of Essential Oils?

The three main things that impact the quality of essential oils include the growing process, extraction method used, and the manufacturing process. Let’s take a closer look at these three factors:

1. Growing process – During the growing process, no pesticides or other chemicals should be used. When growers spray pesticides on the plants to protect them from insects, they’re inadvertently spraying them with chemicals and toxins that seep into the oils. When this happens, they’re no longer pure and can have an adverse effect on your health. Therefore, only organically grown plants produce pure, high-quality oils. Now, to be realistic, getting certified organic is an expensive process that many growers cannot afford. This doesn’t mean their plants are not organic. This makes it vitally important for you to have good information from your essential oils supplier about where their oils are purchased. And that they are able to supply you with the lab testing that proves purity (aka: GC-MS testing).

2. Extraction process – It takes a lot of plants to produce a small amount of essential oil. It is unbelievable to me that it takes 10,000 pounds of rose petals to make one pound of rose oil. And when done right, it’s a slow, drawn-out process that takes time. Some companies rush the extraction process in order to increase profits. However, speeding up the process usually means applying more pressure or altering the temperature used during extraction, which ultimately lowers the quality of the oil. Even the time of day the oil is extracted can affect quality.

3. Manufacturing process – Some companies alter the oil by adding synthetic compounds to them. These additives not only lower the quality of the oil but they can also be harmful to your health. Many chemicals have been linked to cancer and other life-altering diseases. You don’t want to intentionally allow these chemicals to enter the body, which is what happens when you inhale or apply essential oils to the skin. Pure, high-quality oils are also packaged in dark bottles to preserve the integrity of the oil.

As you can see, everything from how and where the plants grow to the way they’re packaged and stored has an impact on the quality of the oil. You can’t know for sure where these oils come from or how they’re processed. Therefore, it’s vital that you buy from a reputable supplier you trust to follow the guidelines to ensure the oils you purchase are truly pure, high-grade oils. The benefits you receive and your safety depend on it.

How to Choose an Essential Oils Supplier

There are several essential oils companies we recommend buying from (and from whom we buy our own essential oils). One such company is Rocky Mountain Oils. When deciding from whom you will purchase your essential oils, there are a few things to look for.

Variety

If you’re like me, you’ll soon want one of everything. Making sure your supplier carries a tremendous variety of essential oils and blends could be important to you. There have been very few oils I’ve wanted to purchase that I have not been able to purchase through my top essential oils suppliers. And the couple that I have not been able to find are not easily found anywhere.

GC-MS Testing

There are several online suppliers that provide GC-MS test results from a verified third party, independent lab for each one of their products. GC-MS tests verify purity and quality of the oils, so you can be sure you’re using the highest quality oils available. You might be surprised to know that the popular direct sellers of essential oils (Young Living and doTERRA) do not provide this information to their customers. For this reason, I do not purchase oils from either company.

Money Back Guarantee

My top favorite companies provide a money back guarantee. If you are not 100% satisfied with their oils, they will give you a 100% refund within 60-90 days of purchase. Yes, even if you’ve used the whole bottle to decide.

Education

Essential oil company websites and blogs should be a wealth of information about essential oils, how to use them, dilution, and how to safely use essential oils with both adults and children. I personally believe (and I am not alone) that if a company pushes the idea of ingesting essential oils, said company is not teaching the safest use of them. Be wary of this. Rarely is there a need to ingest essential oils, and doing so should only be done under the supervision of a certified clinical aromatherapist or a physician well-versed in the use of essential oils.

Value

I list it last because while cost is always an important factor, it’s not my number one consideration. Most online sellers of essential oils are cheaper than the MLM counterparts, and for customers in the U. S., shipping is often free. That’s value why maintaing high quality.

Kids Line

For those of you with children between the ages of 2-10, it might be important to find an essential oil supplier that has a line of essential oil blends dedicated to your little ones or that at least indicates on their website which oils can be safely used with them. Using essential oils safely with children is an important issue in the world of essential oils, and not always respected as it should be.

Whether you choose a local store, and online supplier, or a direct sales company from which to purchase your essential oils, be sure to do your research so that you are 100% sure you are using high-quality, pure essential oils. Otherwise, there is little reason to use them at all.

Precautions

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Whole 30

Convenient Whole30 Shopping List

If you read our Intro to Whole30 and you’re ready to get started – the next step is to create a fulfilling Whole30 shopping list to make sure you have all the things you need for a successful round. Here we’ll share some of our favorite Whole30 shopping list staples and give you plenty of ideas for things to add to your own list!

Often times, it can feel overwhelming to complete the Whole30 diet for the first time. It may seem like you’re having to eliminate a lot of foods, and that’s totally normal. It’s a much cleaner way of eating than most people are used to and it can be a tough transition. Finding fruits and vegetables and other whole foods that you like is key to completing a round of Whole30. Don’t force yourself to eat things you don’t like unless you truly need the nutrients. Find a few of your favorites and stick with it!

Whole30 Shopping List

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to our free Whole30 Shopping List!

Often times, it can feel overwhelming to complete the Whole30 diet for the first time. These great ideas should help you start your own Whole30 shopping list so you can be successful! We'll send the free printable shopping list to your inbox when you fill out this form. Plus, we'll send you the latest from Wellness Becomes Her.

Vegetables:

Acorn Squash
Asparagus
Artichoke
Arugula
Beets
Bell Peppers
Broccoli
Brussels sprouts
Butternut Squash
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green Beans
Jicama
Kale
Leeks
Lettuces
Mushrooms
Onions
Potatoes (white, sweet)
Pumpkin, canned
Spaghetti Squash
Spinach
Summer squash
Zucchini

Note: These veggies are all pretty versatile. Find a few recipes that use these ingredients (or your favorite Whole30 compliant veggies) and keep them on hand. The only vegetables you cannot eat on a Whole30 diet are corn, lima beans, and peas. It is best to buy organic produce when you can, but don’t be discouraged if you can’t afford organic! Eating whole foods is the most important part of this and organic is preferred but not required.

PRO TIP: Check the grocery flyers every week to see what produce is on sale and then plan your meals around the sales. If you have a local farmer’s market, make sure to stop by every week and see what produce is available. This is a great way to make the Whole30 diet more affordable!

Fruits:

Apples
Bananas
Blueberries
Cherries
Grapefruit
Grapes
Kiwi
Lemons
Limes
Mango
Nectarines
Oranges
Peaches
Pineapple
Raspberries
Strawberries

Note: If you are specifically trying to complete the Whole30 diet with weight loss in mind, it’s a good idea to limit your fruit intake. Stick to fruits that are lowest in sugar and control portion sizes to aid in weight loss. Try to avoid stocking up on fruit as your only snack – go heavy on the veggies!

Fruits that can be considered low in sugar include

Avocado
Blackberries
Grapefruit
Kiwi
Raspberries
Strawberries
Watermelon

All of these fruits have between 1 and 10 grams of sugar per single serving size. It’s important to note that if you’re eating several cups of watermelon, it will result in a much higher sugar intake – so limit these to single serving size portions for aiding weight loss.

Avocado is considered a fruit, but we’ll cover its purpose in your Whole30 diet in the fats section! Keep reading!

Meat/Seafood/Eggs:

Bacon
Beef (ground, roast, steak)
Buffalo (ground)
Chicken (whole, breasts, thighs)
Duck
Eggs
Fish
Pork
Salmon
Sausage
Shrimp
Tuna
Turkey
Venison

Note: The best version of all of these proteins (i.e. pastured, organic) is your best option but that is not always the most affordable. Conventionally prepared meat and eggs are ultimately acceptable as long as it is compliant (ie: no added sugars, MSG, or nitrites).

Healthy Fats:

Almond butter
Avocado oil
Avocados
Clarified butter
Coconut
Coconut butter
Coconut milk, canned
Coconut oil
Extra-virgin olive oil
Ghee
Nuts and Seeds (almonds, cashews, pecans, pistachios, flax seeds, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts)
Olives
Sunflower seed butter

Note: Avocados are a fruit, but they’re also a quick and easy source of healthy fats. Eat an avocado in the morning to give you a boost of energy and feeling of fullness that lasts all morning long.

Pantry

Almond flour
Apple cider vinegar
Balsamic Vinegar
Beef Broth
Chicken Broth
Coconut aminos
Coconut flour
Dried fruit
Mustard
Pickles
Raisins
Red Wine Vinegar
Rice Vinegar
Roasted Red Peppers
Salmon, canned
Tomato paste
Tomatoes (crushed, diced, sauce)
Tuna, canned
Vegetable Broth

Herbs and Spices

Basil
Bay leaves
Black pepper
Cayenne
Chili Powder
Chives
Cilantro
Cinnamon
Cumin
Curry powder
Dill
Garlic powder
Ginger
Nutmeg
Onion powder
Oregano
Paprika
Parsley
Rosemary
Salt
Thyme

These great ideas should help you start your own Whole30 shopping list so you can be successful! What are your go-to Whole30 shopping list staples if you’ve already tried or completed a Whole30? Share in the comments!

Next Up: 5 Tips for a Successful Whole30 Challenge

Health Weight Loss

10 Factors That Could Slow Down Your Weight Loss

If you’re trying to lose weight, nothing can be more discouraging than seeing the scale move slower than you’d like it to. If you’re not losing weight as quickly as you want to me, there could be a hidden factor that’s causing you to hold on to those extra pounds. Here are a few reasons you might be experiencing slow weight loss.

Help yourself reach a healthy weight faster by examining these ten factors that could slow down your weight loss.

Gender

Like it or not, men tend to lose faster than women do. A combination of less muscle mass and more potential hormonal imbalances contributes to this.

Fix: Since you can’t change your DNA, make sure your hormones are in balance and you are doing strength training to increase muscle mass.

Genetics

Hereditary issues may affect the speed of weight loss. If other family members are overweight, a combination of nature and nurture could be at play.

Fix: Again with the DNA, yes? Overcoming family history is challenging, but not impossible. But you may need a brand new mindset.

Age

The older you get, the harder it is to lose weight. Age changes caloric needs, thyroid function, and other hormone levels.

Fix: If you haven’t tried a lower carb diet in the past, now may be the time. The Paleo diet might be helpful for those of you (like me) who are in the mid-life age group.

Having Less to Lose

Comparing weight loss rates between someone who wants to lose 100 pounds and one who has only 10 pounds to lose does not work. If you are closer to the goal or already in the healthy weight chart range, losing will slow down. These so-called “vanity pounds” may slow your weight loss rate from two to three pounds per week to just one or fewer.

Fix: Remember that patience is a virtue. Be consistent with your healthy lifestyle and you will see those last few stubborn pounds go away.

Muscle and Body Makeup

Muscle fibers require more calories to maintain than other tissues. This process increases overall metabolism. If you have a larger than average amount of fat to lose, your metabolism is likely running lower.

Fix: Strength training can improve your look and make your rate of weight loss faster.

Too Much Stress

Not only does stress cause people to reach for comfort food, it also slows weight loss by triggering the cortisol response. This hormone stimulates appetite among other things. Exercise instead of reaching for some chocolate.

Anyone who has ever tried to lose weight knows how much easier it is to cheat on your diet and succumb to emotional eating if you are feeling angry, sad, lonely, or down.

Fix: Learn how to manage your stress. Try aromatherapy to help support your efforts.

Not Getting Enough Sleep

Lack of sleep or inconsistent sleep patterns negatively affect carbohydrate metabolism and contribute to stress. Associated insulin responses make weight loss slower and more difficult.

Fix: Get at least 7-8 hours of sleep every day and try to go to bed and awaken at the same time.

Poor Food Choices

The major reasons for slow weight loss have to do with what food you eat. First, consider caloric need based on your height, weight, lean body mass, and activity level. Avoid junk food, excess sugar, and simple carbs. Even so-called “diet foods” may be sabotaging your efforts.

Although there are many diet plans from very low carb (VLC) to grapefruit diets to intermittent fasting, you need to pick something you can stick with. Also, measure your portion sizes and keep track of everything that goes in your mouth.

Fix: Consider doing a Whole30 Challenge.

Exercise Times and Types

While a daily jog or trip to the gym will not let you reach your goal weight without other changes, it definitely affects metabolism and overall health. Better yet, exercise triggers endorphins and dopamine response to help you deal with stress, too.

Fix: Get at least 30 minutes of exercise 4-5 days a week.

Lack of Emotional Support or Sabotage

Losing weight is not only difficult physically. It has a very strong emotional component as well. Naysayers, doubters, and generally mean people can slow down your weight loss by increasing stress and triggering the urge for emotional eating.

Fix: Realize that the inability to lose weight is more about the execution of healthy habits than anything else. Instead of thinking about “dieting” and exercise” consider “lifestyle changes.” These are permanent changes that must be made, not quick fixes. You’ll need to set goals and then execute an action plan in order to be successful.

For many people, weight loss is the most challenging journey they take during their lives, and it is the one they want over as quickly as possible. With the knowledge of these 10 factors that could slow things down, you can improve the process overall.

Whole 30

How to Start the Whole30 Diet

About 9 months ago, I embarked upon yet another journey to heal my body of autoimmune disease and obesity (you can read more about my whole story here). It all began with this elimination diet called The Whole30, often referred to as the Whole30 Diet or the Whole30 Program. I like “program” better because while the Whole30 is all about spending 30 days eating differently for the purpose of helping folks determine what foods are healing and what foods may be damaging, it’s really more than a “diet.” And while weight loss is likely to happen (it has for me), it’s not really why the Whole30 came about. So why did it come about?

Let’s face it, food plays a huge part in our everyday lives, and many of the health problems that we face are due to what we are putting into our bodies. Far from the way food should be, much of what we buy at the store is loaded with unhealthy toxins, chemicals, and GMOs, and we may not even realize it. We may not realize that our food is making us sick. But it is.

The standard American diet is full of processed foods and refined sugars that wreak havoc on our body systems. When we are able to get back to a routine of clean eating, we can reverse our chances of developing chronic diseases. Just by changing what goes into our bodies, we can reduce the risk of obesity, diabetes, heart disease, depression, infertility, autoimmune disease, and even cancer. We may even be able to heal our bodies from diseases that have already stricken us. This knowledge is what began my current journey.

And this is what makes the Whole30 diet so amazing. It focuses on eliminating foods that maybe be making us sick, and replacing these unhealthy foods with cleaner foods. In this series, I will endeavor to share what I have learned about the Whole30, how it changing my own health, and some tips to help you be successful with it as well.

So what is The Whole30?

In short, The Whole30 is a 30-day commitment to eliminating certain foods from your diet. People choose to try The Whole30 for many different reasons, and each person will have a different experience with it. However, many have fallen in love with this style of eating (including me) and have found that the experience teaches them a lot about food, their bodies, and how food affects the way they feel. It’s also a good introduction into the Paleo lifestyle (which is more where I sit now).

The overall goal of The Whole30 is to examine how certain foods make you feel, by first eliminating them, and then reintroducing them slowly and one at a time, so that you can get a better understanding of how the foods you’ve eliminated may affect how you feel and therefore function. Getting started with The Whole30 is not complicated, but it does take determination and commitment. If you are concerned you might lack one or the other, I suggest you begin by reading the book that started it all — It Starts with Food.

For those of you who are ready to dig in, here is some information you will need to get started.

What foods do I have to eliminate on The Whole30 diet?

The Whole30, at its core, is a diet of elimination. It eliminates the foods most commonly known to cause leaky gut, food allergies, and inflammation. During your 30 days on The Whole30, you should not consume any of the following:

dairy (including milk, cheese, yogurt)
grains (including wheat, barley, rye, oats)
legumes (including peanut butter)
added sugar (including artificial sweeteners, honey, maple syrup, and stevia)
alcohol
carrageenan, MSG, and sulfites
Whole30 compliant versions of “junk” food (i.e. recreations of your favorite dessert, pancakes, etc. using compliant ingredients*)

* Note: Many of the reasons people choose to do The Whole30 are for the physical benefits, such as decreasing inflammation, eliminating cravings, and losing weight. Not recreating your favorite junk food is recommended to help you get in the mindset to complete the 30 days successfully by decreasing your cravings for things like sweet treats. This helps you build a mental strength and willpower to avoid your favorite junk foods in the future and overcome cravings. Allowing a way to “cheat” by creating mock-ups of the foods you often crave, using Whole30 compliant foods will not help you achieve success in overcoming those bad habits and cravings. As a side note, you should also avoid drinking your calories with juicing and smoothies during the Whole30. Even though you likely consider those to be healthy habits (as do I), they are not allowed during your 30-day Whole30 challenge.

Okay, so what CAN I eat?

Great question! Even though it seems like you’re eliminating a lot by committing to The Whole30, there are tons of nutritious (and tasty!) foods that you can incorporate into your meals. In order to be successful in completing your Whole30, you will need to focus on these.

Here are the staples for your 30 days:

Vegetables
Vegetables are a huge staple in the Whole30 and YES, you can have white potatoes! When the Whole30 first started gaining traction, white potatoes were out and sweet potatoes were in. After much thought and consideration from the people who created Whole30, they decided to add white potatoes to the list of acceptable foods. I can’t even express in words how happy this makes me. During the several times I have completed The Whole30 challenge, it has been potatoes that has often saved me.

Read more about why potatoes are now allowed here.

Fruit
Fruit is on the accepted list of foods for the Whole30, but keep in mind that you want to limit your fruit intake because of the sugar. I generally try to stick to lower glycemic fruits such as berries and grapefruit, not more than 2 servings per day, but all fruit is allowed.

Meat & seafood
Meat is another huge staple for Whole30, but you’ll want to make sure it isn’t processed with additives, sugars, or preservatives that are off limits. Buy grass-fed, free-range, organic, or wild caught as often as you can. Many stores are getting better about including these types of proteins for people who want healthier options, but it’s a good idea to check the labels before buying just to be sure. And you’ll want to budget for the increase in price that comes with grass-fed, organic, non-GMO meats that are not laden with sulfites and sugar.

Eggs
Get ready to get creative with eggs, a staple of the Whole30 diet. A great boost of healthy protein and fat, eggs are a pretty reliable staple and getting creative with them to avoid boredom is one of the most fun challenges of the Whole30 challenge. I daresay I have eaten more eggs in the past 9 months than in the rest of my life combined. They are my go-to for quick, easy, cheap meals. Find a local supplier who free ranges her chickens and provides non-GMO feeds for the best tasting and freshest options.

(Most) nuts and seeds.
Nuts and seeds are a great healthy and replenishing snack for Whole30 achievers, but keep in mind that peanuts are considered a legume. For that reason, you’ll want to avoid them, including peanut butter.

Oils
Healthy oils such as olive, avocado, and coconut will be great resources for cooking fats that are healthy and acceptable on the Whole30 diet. Ghee is also an acceptable form of fat for cooking. It’s simple to make yourself, or you can buy organic ghee in most large grocery stores and online.

Coffee and Tea
If you’re a coffee or tea addict, these are still great options for you. Coffee and tea are both totally fine for Whole30 – just don’t add any milk products or sweeteners. I am a huge fan of Nutpods non-dairy creamer made with coconut and almond milk. It’s sugar-free, Whole30 compliant, and comes in several flavors (my current fav is French vanilla). It’s great with both coffee and hot tea.

Ultimately, there are still lots of tasty foods to be enjoyed on the Whole30 diet and you could come out of it with a different perspective and understanding on how food affects your body.

What are you looking forward to most about trying the Whole30 diet? Share in the comments!

Next up: The Whole30 Shopping List

Instant Pot Recipes Paleo Recipes Recipes Whole30 Recipes

Pot Roast for Instant Pot Recipe (Whole30, Paleo)

Soon after I married, I discovered my husband’s very favorite meal was pot roast. I had never in my adult life cooked one, but I set out to make the best pot roast ever. Thanks to the Pioneer Woman, I have been a successful pot roast maker for many years now.

When I first bought my Instant Pot, I didn’t even take it out of the box for 9 months. I was so afraid of blowing it up or something. When I did finally use it for the first time, I made hard-boiled eggs. And for about another year, hard-boiled eggs were all I made in it.

One day, I was looking around on Pinterest for some recipes I could try and happened upon a pot roast for instant pot recipe. I nervously prepared the roast, sealed up the pot, and prayed it wouldn’t come out either tough or burnt. Surprisingly, it came out moist and tender. Now, it’s how I always make pot roast. I love that in just a little over an hour, I can have what it used to take several hours to make. Now I don’t really even have to plan very far ahead, where I used to have to be very intentional.

This is a modification of the first recipe I tried (I made some tweaks so it would be Whole30 compliant and Paleo). I hope you enjoy it.

Pot Roast for Instant Pot Recipe

Ingredients:

2-3 lb chuck roast (well marbled — this is my favorite type of roast for the Instant Pot)

4 large carrots, scrubbed and cut into chunks

4 medium potatoes, scrubbed and cut into chunks

1 large onion, diced

2 cups beef broth

1 tbsp Italian seasoning

2 tsp minced garlic

2 tbsp olive oil

salt & pepper to taste

Directions:

Add the olive oil to the bottom of the instant pot and turn on the saute function. Salt & pepper and brown both sides of the roast.

Once the roast has browned, removed from the Instant Pot.

Place the carrots, potatoes, and onion in the bottom of the Instant Pot.

Lay the beef roast on top of the vegetables.

Pour the 2 cups of beef broth over the beef roast and vegetables.

Add extra onion on top of the beef roast (this is optional).

Place the lid on the Instant Pot and seal shut.

Press manual and set the Instant Pot timer for 1 hour. Make sure the vent is closed.

Let the roast cook and vent naturally.

Serves 4.

Note: If you prefer, you can cook the pot roast without the potatoes and carrots. After cooking, remove the pot roast to a cutting board and loosely cover with tinfoil to rest. Add the potatoes and carrots to the Instant Pot. Close the lid and vent and bring to pressure again, cooking for 4 minutes. Do a manual pressure release.

To serve:

Slice the pot roast against the grain and serve with vegetables and the au jus left in the Instant Pot.

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4.0 from 1 reviews

Pot Roast for Instant Pot

Save Print

Prep time

20 mins

Cook time

1 hour

Total time

1 hour 20 mins

Author: Marcy Crabtree

Recipe type: Instant Pot

Serves: 4 Servings

Ingredients

2-3 lb chuck roast (well marbled -- this is my favorite type of roast for the Instant Pot)
4 large carrots, scrubbed and cut into chunks
4 medium potatoes, scrubbed and cut into chunks
1 large onion, diced
2 cups beef broth
1 tbsp Italian seasoning
2 tsp minced garlic
2 tbsp olive oil
salt & pepper to taste

Instructions

Add the olive oil to the bottom of the instant pot and turn on the saute function. Salt & pepper and brown both sides of the roast.
Once the roast has browned, removed from the Instant Pot.
Place the carrots, potatoes, and onion in the bottom of the Instant Pot.
Lay the beef roast on top of the vegetables.
Pour the 2 cups of beef broth over the beef roast and vegetables.
Add extra onion on top of the beef roast (this is optional).
Place the lid on the Instant Pot and seal shut.
Press manual and set the Instant Pot timer for 1 hour. Make sure the vent is closed.
Let the roast cook and vent naturally.
Slice the pot roast against the grain and serve with vegetables and the au jus left in the Instant Pot.

Notes

Note:
If you prefer, you can cook the pot roast without the potatoes and carrots. After cooking, remove the pot roast to a cutting board and loosely cover with tinfoil to rest. Add the potatoes and carrots to the Instant Pot. Close the lid and vent and bring to pressure again, cooking for 4 minutes. Do a manual pressure release.

Essential Oils Essential Oils DIY Essential Oils Recipes

Peppermint Sugar Scrub

I don’t know about you but winter to hard on my skin, especially my hands, feet and legs. The dryness and resulting itchiness can be really bothersome. One of my favorite things to use to nourish my skin during this time is a sugar scrub made with coconut oil and essential oils. You can use any essential oils you wish (lavender is really nice, too), but I love the tingling cool sensation of peppermint.

You can use this peppermint sugar scrub while bathing as often as needed to exfoliate your feet and legs, or to treat your hands. It also makes a lovely DIY gift. You can use lovely small Ball jars and a pretty ribbon to make a simple buy lovely presentation for any lady you care to share with.

Peppermint Sugar Scrub

Ingredients

1 cup coconut oil
2 cups sugar
15-20 drops of peppermint essential oil (my favorite suppliers include and )
2 T. fresh chopped mint (optional)

Supplies

mixing bowl and spoon
1/2 pint Ball Jars

Directions:

In a medium bowl, combine all of the ingredients, mixing well. Do not melt coconut oil (warm coconut oil will melt the sugar). Store in 1/2 pint Ball jars. Dress with a pretty bow for an easy DIY gift

Use on your hands by massaging the scrub into them for 30 seconds. Rinse and dry.

Use on your legs and feet by massaging into them with the scrub while in the bath or sitting on the side of the bathtub. Rinse and pat dry. Your skin with be left with the moisturizing power of the coconut oil.

You can use in the shower, but be very careful; coconut oil will make your shower slippery.

Makes 4 small jars.

Lavender Essential Oil

Tea Tree Essential Oil (Melaleuca)

Grapefruit Essential Oil

Frankincense Essential Oil

Clove Bud Essential Oil

Rosemary Essential Oil

Helichrysum Italicum Essential Oil

Peppermint Essential Oil

Precautions

Easy Instant Pot Salsa Chicken with Cauliflower Rice

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Breakfast

Lunch and Dinner

Don’t Forget Snacks!

Set a Goal

Develop a Positive Attitude

Schedule the Exercise Time

Find a Workout You Like

Start Slow

Eat Well

Avoid Gym Peak Times

Find a Workout Buddy

Hire a Personal Trainer

Use Wicking Gear

What Impacts the Quality of Essential Oils?

How to Choose an Essential Oils Supplier

Precautions

Whole30 Shopping List

Vegetables:

Fruits:

Meat/Seafood/Eggs:

Healthy Fats:

Pantry

Herbs and Spices

Gender

Genetics

Age

Having Less to Lose

Muscle and Body Makeup

Too Much Stress

Not Getting Enough Sleep

Poor Food Choices

Exercise Times and Types

Lack of Emotional Support or Sabotage

So what is The Whole30?

What foods do I have to eliminate on The Whole30 diet?

Okay, so what CAN I eat?

Pot Roast for Instant Pot Recipe

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Peppermint Sugar Scrub

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