This post is part of a sponsorship with the American Dental Association. The routine and tips below are my own.

As a nutritionist, and new mama, one of the biggest routines I try to implement with my clients and in my home is an overall wellness plan that is easy to stick with day in and day out with a busy schedule. 

​And that begins in the kitchen. 

How we structure our diet, how we plan our meals, and our choices for snacking both at home and on the go, it all plays a role in our oral health. 

I’m going to share with you my daily routine when it comes to helping my teeth stay in tip top shape. 

Upon waking I make sure to drink a room temperature 4 oz. glass of filtered water with a small squeeze of lemon to get my digestion going, as digestion also begins in the mouth. For breakfast I focus on protein to help fuel me with energy for work and mom life. This is usually a couple of eggs, fresh fruit for fiber (juice isn’t the best choice for your teeth or your sugar levels) and a gluten-free whole grain with a healthy fat, such as coconut butter or avocado oil. Well rounded and healthy are your goals for breakfast. 
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After breakfast I head to the powder room to complete my morning beauty routine which includes washing my face, moisturizing, flossing and brushing my teeth. I always look for the ADA seal when choosing my toothbrush and a natural fluoridated toothpaste. 

As the day goes on, and energy levels dip, remember to limit your sugar intake. This applies to both snacks and beverages. It can be tempting to grab a soda or coffee, or a sugary snack to boost productivity but that can just lead to unwanted sugar crashes, weight gain over time and dental problems. 

When I feel my energy waning, opting for a sparkling, ice cold water with natural fruit helps to wake me up, as does a brisk walk, a mug of green tea or, if time permits, a short cat nap. 

For my lunch and snacks I turn to fresh veggies, grain bowls or nut and seed based options for protein and additional fiber to keep me satiated until dinner. And when dinner rolls around, it's a balance throughout my week. A mix of protein, vegetables, grains and the occasional splurge such as vegan pizza or homemade tacos find their way to our plates. I also believe in treats in moderation when it comes to not banning dessert from our culinary vocabulary.

Because I believe in this balance, it's important for me to have a nightly routine as well. This includes washing my makeup off from the day, taking a little time to read and wind down and making sure I clean between my teeth and brush well before turning out the lights. The ADA recommends cleaning between your teeth daily and brushing with fluoride toothpaste twice daily. This is easy to accomplish when it becomes part of your routine. 

In addition, I also schedule out our families dental cleanings at the beginning of the year, so that we don't forget or let too much time pass in between visits. It's also helpful to check in with your dentist regularly if you have questions or need help creating a routine of finding the right dental products for you and your lifestyle, because every mouth is different and everyone has different needs. 

Like with anything that's important to your health, implementing new routines can seem daunting. Taking it one day at a time and staying focused on the big picture (good dental health and overall body wellness), can help keep you motivated. 

This is a sponsored post written by me on behalf of the American Dental Association.

As mentioned in my post on Spring Immunity, one of my top go to's for giving us a health boost are my Young Living oils (why I choose YL over any other brand here).  I use this roller on our feet when we are going to any big family event, crowded locale, a party, when we travel or when we start to feel under the weather. So basically, anytime we leave the confines of our home, haha. 

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These rollers are super easy to make. I order my roller bottles from Amazon and always have some on hand so I can gift my girls when these babies when they travel too. 

To make yourself an Immunity Roller, blend up the following:

2 Drops Frankincense
4 Drops Thieves
3 Drops Lemon
2 Drops Oregano
Fill the rest of the bottle with carrier oil

... and place on your roller top. Voila! 

Need help getting started with oils? Visit my Oils page to read more about it.

​Ready to sign up and make your roller? Join here!

Last night we threw a dinner party for some dear friends of ours. My friend Emma is a total sweetheart and fellow "crunchy" mama like myself and she brought me a batch of homemade elderberry syrup as a hostess gift.

I mean.

Could someone know me any better than that? Haha. 

I buy Elderberry (which is not cheap no matter where you get it, I usually get it at Sprouts or on Amazon or Thrive), regularly to keep mine and the baby's immunity up, so a whole batch for the house was scoring huge. Thanks friend. 

I was lacking some creative ideas for the blog this week, #MomTired #MomBrain, and her thoughtful gift got me thinking about Spring immunity. The baby and I have both been dealing with some Spring allergy sniffles and the tail end of cold and flu season still looms throughout the U.S. so its always good to have strong go-to's to keep us well and breathing well. 

I wanted to share today some of what we are currently doing naturally to keep us well today and through the Spring and Summer season. 

And if you're wondering how to make Elderberry Syrup at home, Emma uses Wellness Mama's recipe, which you can find here. 

As a natural mama, I want to do everything I can to support Grey's body, and ours, with ways that are natural and created by God. Elderberry, with its anti viral and anti inflammatory properties, it's high in Vitamin A, B, C, antioxidants and quercetin and enhances the immune system. I could write a whole post on Elderberry, and I may sometime soon, but it is the powerhouse player of our immune boost regimen and we take it everyday. I usually take an Elderberry gummy that also contains zinc and vitamin C as well. 

Speaking of Vitamin C, I take a buffered Vitamin C powder from Seeking Health when I'm starting to feel run down, when I'm fighting allergies or when I'm sick to give me a boost. I use a buffered C as it's gentler on my stomach and bladder, which I've had issues with in my past. It's also the reason why I don't take it everyday and get my daily C from the elderberry gummy or through fruit and vegetables. 

My biggest go to to keep my home purified and healthy are my oils. In addition to cleaning with and diffusing Young Living Oil's Thieves Blend, I also make a custom Immunity Roller for our feet (Grey's included!). Thieves oil is a powerhouse immunity booster and has played a vital role in shortening our past illnesses (comparing our average colds to post-oil life vs. before we used them), curbing illness when we start to feel something coming on and for general everyday support. 

A daily probiotic has also been vital. We began taking them to boost our immune systems, but learned how they can support our immune systems so it became a win/win to make sure we take it with our dairy-free yogurt or smoothie in the morning. 

In addition to these steps, we also drink a ton of water, eat a hearty helping of fruit and vegetables every day and get optimal rest. 

How do you boost your families health naturally? Always love to chat with fellow healthy ladies on keeping their families well.