3 Ways I Use Essential Oils Everyday.

I used to think essential oils were just hocus pocus. My mom has been using them to treat all kinds of ailments since before they were "in" so I never really understood why they were so important. Whenever I felt sick as a teenager, she would rub some on my feet, whenever it was flu season she would diffuse and whenever I had a headache she would anoint my head with something to ease the tension. I used to think it was kind of silly but I also kind of liked it, because, you know, it showed she cared about me. I honestly figured any relief that I experienced was just due to placebo effect.

Now that I'm a mom, I totally empathize with her. Trying to do the right thing by my family, especially using oils to prevent and help treat aches, pains and tension is something that I picked up from her. My mom always tries to do things the most natural way first, and as I am getting older I can see why. There are so many toxins and endocrine-disrupting chemicals in our medicines, cleaning supplies and daily-used products - it's nice to be able to swap out some of the harmful ones with something more natural and botanically-based. Don't get me wrong, sometimes you gotta use bleach to get a clean bathroom! But sometimes a little peppermint oil on the temples can be just as effective as taking Tylenol in order to overcome a headache.

I don't think essential oils are a cure-all for everything. But I do think they are an awesome tool that can be used alongside traditional approaches. I especially love how applicable they are in zillions of ways - especially in preventing sickness and treating pain. I am not an oil salesperson (although I admit I've fallen in love with Doterra so much that the thought has crossed my mind!), but I wanted to share some of the ways I've been incorporating oils into my daily routine over the past year.

1. Diffusing:
I love diffusing essential oils and I usually diffuse in several rooms of the house everyday. I have this kind of diffuser in all the bedrooms of our house (including Stevie's office!) and this one in our kitchen/living room. During the day I like to diffuse citrus-y oils, because they give me energy and clarity of mind. With two boys to take care of and this blog to keep up with, I am often switching gears throughout the day, and I love diffusing "Wild Orange" and "Balance" together to keep myself focused. At night I love diffusing "Serenity" to promote restful sleep, especially in the boys' rooms.

My newest favorite diffuser recipe:
Intention: (don't laugh - I named it!)
- 2 drops Lavender
- 2 drops Ylang Ylang
- 2 drops Bergamot
- 2 drops Rosemary
- 2 drops Peppermint
- 2 drops Wild Orange

2. Spray:
Since having a c-section and some wicked stretch marks, I've been using a spray concoction to (hopefully) lighten up my marked bod. These oils are especially helpful in healing and restoring skin - I followed this recipe from my friend Savannah (you should follow her @MamaTribe account if you're into oil DIYs!) and I modified it a bit to my liking. To make, fill up a 2 oz. glass spray bottle (I got mine here on Amazon), add the oils listed below, then top off the rest of the bottle with fractionated coconut oil (basically this is just coconut oil that stays in a liquid state). I spray this on my belly and c-section incision every time I get out of the shower, then rub it in.

Smooth Skin Spray:
- 20 drops Helyscrism
- 25 drops Frankinscense
- 25 drops Lavender
- 15 drops Wild Orange
- 15 drops Grapefruit
- 15 drops Cedarwood
- 7 drops Geranium

3. Rollerballs:
Another way I use oils everyday is by making my own little rollerballs. I name them all different things and I make sure that each one is diluted enough to use on Everett, too. (I need to make another one for his toddler self called "Chill, child".) He loves when I roll a mix of Lavender + Frankinscense on his feet before he goes to bed at night to promote restful sleep (just make sure to put on socks, so you don't have oily sheets!) Here is an easy guide for safely diluting oils to use on children.

I have lots of these rollerballs that I use on a daily basis, but my favorite one is for anxiety*. If I need to calm down, I roll this one on the back of my neck, behind my ears, and on my wrists. I do it a few times a day, and make sure to take a few deep breaths and breathe the oil in, as well. When I am regularly doing this, I am much more balanced and at peace. Which I'll admit, has been very, very necessary this past year :)

Stay Calm:
- 25 drops Bergamot
- 10 Clary Sage
- 15 Ylang Ylang
- 15 Lavender
- 10 Frankinscense
- 10 Cedarwood
*I never use this rollerball on my children, since it is not diluted enough for them.

I have loved using my oils over the past year (and believe me, I've had many moments with my mom where I admit she was doing the "cool" thing with oils before it was cool ;) If you're interested in more oil uses and recipes, I have tons of them and am happy to share! Please let me know in the comments if this type of post is interesting to you and if you'd like to hear more! I would be glad to put together a little series focusing on the way our family uses essential oils.

P.S. - Here is a great post about using EO's in the home, courtesy of my friend Savannah!

The Simplest Banana Bread.

A cold front came through the south this weekend, just when we thought for sure that spring was in full force down here. Oh Georgia, make up your mind! With the burst of cold, I woke up craving something warm and home-y. Since Stevie was gone playing guitar at church, I decided to spend a little time in the kitchen with Everett while Dax napped. Everett has been quite the little helper lately, and he loves standing on his special stool and helping me dump all the ingredients for simple recipes like cookies and breads, or 1-pan dinners. He was begging for this one the entire time it baked. Let me just say that 55 minutes of a toddler begging for banana bread feels, well, longer than 55 minutes.

Ingredients:
- 1/3 cup coconut oil, melted
- 1/2 cup maple syrup
- 2 eggs
- 2 large bananas, browned, either mashed or sliced
- 1/4 cup almond milk
- 1 3/4 cups whole wheat flour
- 1 tsp. baking soda
- 1 tsp. vanilla extract
- 1/2 tsp. salt
- 1/2 tsp. cinnamon
- Optional add-ins: dried cranberries, dark chocolate chips, shredded coconut, etc.

Method:
1. Preheat the oven to 325 degrees and grease a 9x5 loaf pan (my absolute favorite here).
2. In a large mixing bowl, combine the melted coconut oil and maple syrup. Add in the eggs and beat well, followed by the almond milk and finally, the mashed/sliced bananas.
3. Add the baking soda, vanilla, salt and cinnamon - blend lightly.
4. Slowly add in the flour while your mixer is still running (if you have an upright mixer like this), otherwise, slowly add and whisk to combine.
5. Bake for 55 minutes or until a toothpick inserted in the center comes out clean. Allow bread to cool for 5-10 minutes, then transfer to a wire rack to finish cooling and slice.

A few notes:
- I didn't add any mix-ins because I was craving a really simple bread, but I think this would be almost sinful tasting with the ghirardelli dark chocolate chips.
- I never used to think a wire rack for cooling was necessary, but after purchasing this one, I can't believe how evenly everything cools. It's definitely worth the investment! I love using this bad boy.
- I doubled this recipe and froze the other loaf for later this week when we have family in town. I double most recipes these days and save half for another meal later - its so helpful.

What are your favorite comfort recipes? Its my goal to clean up our recipes so they still taste great but consist of more healthful ingredients. Happy cold front to all of you, my East Coast friends!

Dragonfruit Smoothie Bowl.

This is officially the prettiest food I've ever assembled. I mean, look at that pink bowl of fruity goodness. Yum! And spoiler alert - it tastes as grand as it looks. I've been on the acai berry bowl kick for a while now, but since discovering another exotic pretty food - pitaya (also known as dragonfruit), I've been whipping these up in my Vitamix and it couldn't be a more delicious snack. Or breakfast. Or lunch. I really like food that can multitask for me, and this one is good any time of the day :)

Ingredients:
- 1 serving Pitaya Smoothie packet (4-packs found in the freezer section of your grocery store, next to the frozen fruit, right next to the acai berry smoothie packs) - I like the Pitaya Plus brand
- 1/4 cup Almond Milk
- Fresh fruit of your choice - strawberries, blueberries, kiwi, bananas, sliced
- Toppings of your choice - I like granola, chia seeds, sliced almonds, shredded unsweetened coconut

Method:
1. Run 1 frozen packet of pitaya under cold water for about 20 seconds. Then add packet to a blender (I love my Vitamix), and combine with 1/4 cup almond milk. Blend until smooth.
2. Pour pitaya mix into two bowls.
3. Top with sliced fruit and all the yummy toppings.

Ta da! You're done! Eat aaaaaalll that goodness up now.

P.S. - This would make a lovely Valentine breakfast.
P.P.S. - My acai berry bowl recipe here, case you're like me and can't get enough of the smoothie bowl trend :)

How to Identify Abdominal Separation After Pregnancy.

Hi friends! My fitness inspiration friend Kate from BeyondFit Mom is back with another awesome post-pregnancy post, this time focusing on the abs :) Since I am eager to get back to exercising again, I figure I'm not the only postpartum mom who is a little stumped about the "safe" way to return to a work out regimen. I'm grateful that Kate is here to share her tips about how to repair the abs after giving birth.

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What is Diastasis Recti?
A diastasis recti is a separation of the abdominal muscles, what many refer to as the “six-pack” muscles. This separation occurs along the band of connective tissue that runs down the middle of the rectus abdominis. This band of tissue is called “the linea alba, but we’re going to refer to it as the “midline.”

Some degree of abdominal separation will always occur during pregnancy. This is because everyone’s core muscles have to expand to give room for the baby to grow! During pregnancy, separation occurs down the midline as a result of the force of the uterus pushing against the wall of the abdomen coupled with the influx of pregnancy hormones that soften connective tissue.

60% of pregnancies the abdominal separation will be wider than 2 – 2.5 finger widths apart and you will be considered to have diastasis recti. Diastasis recti can occur anytime in the last half of pregnancy, but most commonly occurs after pregnancy when the abdominal wall is lax and the thinner midline tissue no longer provides adequate support for the torso and internal organs.

A small amount of widening of the midline happens in all pregnancies and is normal. In many cases this abdominal separation, also known as diastasis recti, will heal naturally post birth with no medical intervention, however, for many, the tissue remains too wide. A midline separation of more than 2 to 2.5 finger-widths, or 2 centimeters, is considered problematic.

What’s the Problem with a Diastasis Recti?
A diastasis recti can lead to pelvic instability due to abdominal wall weakness. This instability can create a number of problems.

These include:
- Abdominal discomfort with certain movements, such as rolling over in bed, getting in/out of bed, and lifting heavy objects
- Umbilical hernia
- Pubic symphysis pain
- Sacroiliac joint pain
- Low back pain
- Pelvic floor dysfunctions, such as urinary, fecal and flatulence incontinence and pelvic organ prolapse

In addition, a diastasis recti can change the appearance of the abdomen. The skin may droop, and some patients may even develop an actual hernia through the midline.

Also, some moms may complain of continuing to look pregnant…. Even YEARS after having their baby.

How to know if you have Diastasis Recti...
1. Lay on your back with your knees bent and your feet flat on the floor.
2. Exhale and lift your head and shoulders off the floor – put one hand behind your head to support your neck.
3. Make sure you contract your rectus abdomens muscle – bring your rib cage closer to your hips, rather than just bringing up your head.
4. Place your fingers in a horizontal position across your belly button and feel above, over and below the belly button. Assess the width and depth of the gap. It is also relevant if there is a gap how firm or loose the sheath under the belly button feels.

Diastasis Recti Warning
The urge to return to traditional ab exercises like crunches, may be strong when you feel like you’re ready to workout again after having a baby, but if you have diastasis recti, you must be cautious about what time of abdominal exercises you return to.

Always be sure you’re engaging your transverse abdominal and be very wary of any ab exercises that increase the intra-abdominal pressure.

Intra-abdominal pressure is the real problem behind diastasis recti and the “mommy tummy”.

Pushing your body too far, or rushing into hardcore ab exercises could be doing more harm than it does good if you have diastasis recti.

Avoid: Any exercise that will cause your abdominal wall to bulge out upon exertion.

NOTE: If at any point through your workout you notice signs of core weakness, please consider a modification until the entire workout can be completed without any of the following:

- If you are straining from within your abdomen or pelvic floor during the exercise
- If you leak urine when doing any of the exercises
- If you notice pelvic or lower back pain during or after the exercise
- If you feel unstable in the core during the exercise
- If there is bulging or “coning” in your abdomen during the exercise

There you have it! Any questions you have or advice you can lend about your own experience with diastasis recti and postpartum fitness? I'd love to hear from you!

Many thanks to Kate for this one! You can follow her on instagram for fitness tips, encouragement and accountability :)

P.S. - Kate's 5 Fitness Tips for Postpartum Moms and the 5 Ways I Make Time for Exercise.

5 Ways to Use Essential Oils in Your Home.

I am so excited to introduce you to my insanely talented friend Savannah, momprenuer and creative extraordinaire (read more below - you'll see what I mean). Today she's here sharing about one of my latest obsessions - using essential oils in the home and with your family! I'm excited for you friends to glean from her experiences. And make sure to check out her many endeavors on insta - @lindbergcandleco, @mamatribeoils and @savannahkwallace and give her some love in the comments!

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Hello friends! I’m so thankful to Kristen for allowing me to do a guest post on her blog while she spends time with her family and her new little one. What an incredibly special season for her!!

Let me introduce myself, my name is Savannah and I wear a lot of hats. (Don’t we all??) Mainly, I’m at home with my two little ones Soren and Aria… Soren is almost three and Aria is about to be one. They have more energy than I have ever seen in a human and they keep things interesting (and busy!) around here.  I also like to call myself a creative entrepreneur, I run a small candle shop called Lindbergh Candle Co., write a beauty column for A Beautiful Mess, host a YouTube channel and teach classes on essential oils! See what I mean about a lot of hats?!  

Kristen asked me to share a little bit about essential oils and I wanted to put together just a few basic and easy ways you can start using essential oils in your home! They are an incredibly amazing way to treat your family and home naturally and have an INCREDIBLE amount of benefits. They are non-toxic, smell wonderful AND if you’re totally into DIYs, you won’t be able to get enough. ;) 

Please note that all of my suggested tips are for pure therapeutic grade essential oils. ALWAYS check your labels and do research into any company before using their oils. I personally use and love doTERRA and have trusted them for years with myself, my home and my family. 

1. Diffuse!
An easy way to start using oils is by getting an oil diffuser, plugging it in and diffusing your favorite combination daily. I love mixing and matching different scents to create my own blends. Not only will it make your home smell wonderful but you’ll be able to get the benefits and goodness of the oils by diffusing them into the air! One of our favorite blends is OnGuard (an immune boosting oil that help protect against environmental threats) and Breathe (a respiratory support oil) such a great one for flu season! I also LOVE cardamon, cinnamon and wild orange during this time of the year…smells like orange cinnamon rolls, no joke! You can easily pick up an affordable diffuser on Amazon and get on the diffuser train!

2. All the Rollerballs!
To make using your essential oils easy, I highly suggest creating your own rollerballs. This makes daily use simple and easy to take with you on-the-go. Pick up a few rollerballs and some fractionated coconut oil (FCO = coconut oil that has no scent and stays liquid!) and plan an hour to make your own rollerballs. This is my favorite way to use essential oils on my little ones! Here are a few of my favorite easy recipes to try out. Just use a few drops of each oil listed and top off with your FCO. 

     Sleepy Baby - Roll on bottom of babies feet at night. Can use on yourself too of course!
     - Lavender

     Stay Healthy - Make this one part of your routine! Roll on everyone's feet and spine daily. 
     - On Guard
     - Frankincense

     Owie - The perfect blend for boo-boo’s, burns, bites, rashes…anything skin related. 
     - Melaleuca (tea tree)
     - Lavender

3. Perfume Alternative.
Find an essential oil that resonates with you and makes you feel happy, put a few drops in a rollerball, top off with fractionated coconut oil and keep in your purse. Use it as your new, natural signature scent that also happens to give you those happy feelings. 

4. No More Dryer Sheets.
Yikes! Did you know that most dryer sheets have tons of harmful and toxic ingredients? Since clothing is close to our skin and our little ones skin, we definitely want it to be safe and free of icky ingredients. We stopped using dryer sheets a few years ago and now use wool dryer balls. To give our clothing a nice clean scent, I’ll add 2-4 drops of my favorite smelling essential oils directly to the wool dryer balls and our clothes come out smelling subtle and clean. I love using lavender or one of my very favorites, Citrus Bliss! 

5. Natural Cleaner.
Having two little ones = messes everywhere! I quickly discovered that nothing is safe and everything is being cleaned constantly. We started making our own natural cleaner with essential oils and I LOVE that I can use it for everything… we’re talking counters, appliances, high-chairs, toys, floors, bathrooms AND fruit! Seriously! Just combine equal parts water and vinegar, 10-20 drops of Lemon essential oil and 25-35 drops of OnGuard essential oil in a spray bottle and you have your very own amazing smelling cleaner that is naturally antibacterial and helps protect against environmental threats. Plus, if your little one decides to start licking their newly washed high chair (been there done that) you won’t think twice about them consuming something they shouldn't.  

I know when I first started using oils it was a little bit overwhelming, but I hope you find these tips helpful! These are really just a few of the thousands of ways you can use oils in your home and for your family. I’m constantly making rollerballs, coming up with diffuser recipes, cooking with them(!), cleaning with them, making bath salts and natural beauty products. I love that they are safe, natural and kinda a lot of fun too!

If you’re interested in learning more and seeing some of my favorite tips and DIYs, come check me out on my essential oils Instagram account, @MamaTribeOils! I post daily ideas, facts and tips that are both educational and way fun. Also feel free to reach out to me at anytime with questions regarding essential oils, I would love to help! Thank you so much for reading and thank you Kristen for having me in your blog home! xox, Sav.