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A Guide To Starting With Oils

8/27/2017

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As someone who's personally been using essential oils for nearly two years, I felt it was time to move from simply using oils, to sharing what they've done for me and my family. 

Authenticity means everything to me, which is why it's taken so long for me to move into the space of sharing and selling oils. As I really, whole heartedly began to believe in them and fall in love with this non-toxic lifestyle we are leading with our homes, health and bodies, I began speaking more of them and sharing them with those around me and with my clients and readers. 

Many have asked how they can get started, I have all that info on my oils page. 

This post, however, serves to inform on how you can best utilize the oils that come in the Premium Starter Kit. It's how I got started, it contains some of my very favorite oils that are versatile for your everyday life and it is how many of my friends and clients are starting their oily journeys as well. 
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Below I've outlined what's included in the Premium Starter Kit, and how each oil is best used. If you have any questions, would like to try an oil or are interested in getting started, contact me. I'd be happy to chat! 

Starter Oils

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One of my very favorite oils, I diffuse this nightly to promote relaxing, sound sleep for the hubs, baby and me. I also keep one with me to diffuse when we travel to promote relaxation and cut down on travel stress. It's also the perfect addition to a bath soak. 
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This oil alone makes the Starter Kit worth it. This premium oil has been sought after since ancient times and has a complex, earthy aroma. Best used when engaging in prayer, it can help you to feel centered and focused. It's also popular in skin care as it helps maintain radiant skin. And acts as a great healing oil for many ailments.
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A must-have for any mamas with teething toddlers, this works great to reduce inflammation/swelling in the gums. It also works well for post - workout inflammation as a massage oil when blended with a carrier oil. You can add it to your daily moisturizer for healthier, younger looking skin. 
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Because, life. Stress Away is also a top on my list, not only for it's relaxation properties but I ADORE the lime and vanilla blend that's in this scent. It makes for a pleasant perfume when applied to wrists and as a bonus can help you combat daily stressors. 
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Peppermint can work wonders for digestive upset, and diffusing this while pregnant helped with morning sickness. I used this during labor and delivery as well to energize me. Blend with Eucalyptus for a spa-like bath experience. 
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MUST HAVE for cold and flu season, or anytime you or the family have the sniffles. A power blend of three Eucalyptus oils, as well as Spruce and Cypress with help alleviate congestion. Also a great energizing scent to diffuse or apply topically to enhance focus. 
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This is one of my favorites for cleaning and for keeping my home smelling fresh. Use it to make household cleaners, diffuse it for an uplifting scent, or use it in your conditioner for extra shine. 
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Aside from diffusing lavender nightly, I probably use this one the most. I've made household sprays to freshen laundry, furniture and heavy traffic areas, as it purifies and cleanses the air naturally, without chemicals. It's also a great one to use in the USB diffuser for neutralizing unpleasant car odors. 
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I call this one the King of Clean. Used to make household cleaners, beauty products and more, it's a must have for the winter season as diffusing it also helps to boost immunity to fight colds and flus. 
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My favorite gym bag companion, Panaway offers a nice, natural cool down for sore, tired muscles. When mixed with a carrier oil, its the perfect cooling massage oil or create a soothing bath when mixed with Epsom salt. 
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This spicy, rich blend is the perfect oil to diffuse at the end of a long day. The blend of Tarragon, Ginger, Peppermint, Juniper, Lemongrass, Anise, and Patchouli oils helps the whole family to feel calm after a busy day. A good after dinner blend to diffuse before the bedtime routine begins. 
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Abs, Core and Pelvic Floor

8/7/2017

4 Comments

 
This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and Natalie Hodson, but all my opinions are my own. #pmedia #abscorepelvicfloor  http://my-disclosur.es/OBsstV
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​I've never been one to shy away from hard topics when it comes to women's health and I'm excited that, today, I finally get to dig deeper into one of my very favorite topics that most women don't talk about.

The health of our core and pelvic floor post-baby. 

I've personally suffered from Pelvic Floor Disorder and pelvic inflammation for years, even before Grey was born, and after a 29 hour natural labor, four hours of pushing and a traumatic birth, my pelvic issues have continued since his arrival and I stay diligent to do all I can to support the health of my abs, core and pelvis. Not only for my health throughout life, but for when and if I'm blessed to carry and birth another little baby. 
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Planning My Week and My Workouts

In addition to pelvic floor therapy and massage, I have been following Natalie Hodson's Abs, Core and Pelvic Floor program to work on my pelvic floor and core health daily. Therapy and massage can be pricey, and with a one year old, hard to get in for appointments as often as I'd like. Natalie's program allows me to stay on top of my body's performance and health every day, even with a baby in the room. 

Along with Dr. Monique Middlekauf, a specialist in pelvic floor dysfunction, this program is well-rounded, touching not only on exercises that can help your overall pelvic floor and core health, but it also includes nutrition help, supplement advice and encouraging self-talk affirmations.

To be honest, I actually cried a few tears of joy when I found out about this book and program. I've been searching for ways to minimize pain and improve function in between doctor visits and this has been such a blessing to me, and by extension to my family, because when I feel better and have an outlet to exercise in a safe, effective way that supports the post-partum issues we as mamas can deal with, I am a happier person overall. 

The program is an easy 30-day program that can be done right in your own living room. It addresses issues such as pelvic floor dysfunction (raises hand), Diastasis Recti (a problem that plagues many of my mama friends and clients) as well as helping with overall fitness and turning our mom-bods into leaner, healthier bods we can feel good in. Natalie and Dr. Middlekauf are extremely knowledgeable and the program is written well and is easy to understand and follow along. 

Women are able to start the program as early as 6 weeks post-partum (or as advised by your doctor) and on. It's never to late to start taking care of your core and pelvic floor, and even women who haven't gone through childbirth but who suffer from pelvic or abdominal muscle conditions, can benefit from this program. Issues ranging from incontinence to chronic tightness (my personal ailment) to painful intercourse and urinary problems (also mine), can be improved by putting effort into supporting such an important part of our bodies. 
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As mamas who are looking to get back in shape, I know a lot of us jump right back into our old routine - crunches, planks, vigorous workouts - when in reality, as a personal sufferer of pelvic floor disorder, and with fellow moms struggling with Diastastis Recti, these are big no-no's in getting yourself back on track and they can actually increase your pain and underlying issues. 

Abs, Core & Pelvic Floor addresses all of these key points and gives us women alternative, beneficial exercises that can not only help us get back into shape, but that support our issues, helping to heal, restore and strengthen. 

The entire program is available in a printable PDF, as well as a series of videos, to further assist in understanding how to do each exercise, how to engage your muscles and how to use the right form to prevent injury. There's also bonus information on nutrition, which, as a nutritionist, I found exciting to see included because it is such an important piece of the health puzzle. 
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Taking steps to improve my pelvic health, is HONESTLY, one of the BEST decisions I ever made for myself. It personally changed MY life, which is why I am SO passionate about it, and why I don't shy away from the topic when other women want me to share my story or ask for advice. 

Personally, from one mama friend to another, I would suggest you speak to your doctor or a pelvic floor therapist in your area to assess and diagnose your specific issues. 

To learn more about this amazing 30-day program, read more on Abs, Core & Pelvic Floor on Natalie's website!

And when you do start the program, reach out! I'd love to cheer you on and do it along with you! Find more on the program and follow along my journey on Instagram as well with the #AbsCorePelvicFloor hashtag. 

Although it's a 30-day program, I plan to integrate their exercises, stretches and tips in to my day to day workouts. Take the step, you won't regret. I feel so much stronger, healthier and so many issues have improved since I've implemented my game plan to better pelvic health. There is so much valuable information to gain from this program, in addition to what I was already doing, that I can use for life and am so thankful for it, and for them. 






​Pin It!

Abs, Core & Pelvic Floor Review | Nosh and Nurture | #Ad #AbsCorePelvicFloor #Pmedia | @nhodson1
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10 Ways To Increase Daily Health and Wellness

5/9/2016

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Pairing up with the Aetna Foundation for the Healthiest Cities Challenge inspired me to share with you some ways that me and my family infuse health and wellness into our everyday. Implement one of these each day, or each week, for a couple of months and they will become a healthy habit! 
10 Ways To Increase Daily Health and Wellness | Nosh and Nurture
 
01. Start Your Mornings Slow -
​Each morning I take my time to get ready for my day. Prayer, devotionals, cuddles with the puppies and a nice breakfast are key to centering me and setting me up for my best day working from my home office or heading out for events or meetings with clients. 

02. Connect With Your Inner Child -
Playtime isn't just for elementary school and recess. Even as adults we need to take the time to connect to our inner child and play. For my full post on ways you can play as an adult, click here. 

03. Drinking Water & Meal Planning -
​Make sure that you’re getting the recommended amount of fruits and vegetables and water each day. Planning your meals ahead of time can help you incorporate healthier food options for your snacks and meals. (credit Aetna Foundation) For assistance in healthy, effortless meal planning, contact me. 

04. Make Playtime Count - 
When it comes to playing with the kids, opt out of video games and TV time and do something that will stimulate you all mentally or physically. Whether this is a craft project or getting outside for some old fashioned sports and sunshine, it will benefit you all more if activities such as these become part of your regular routine. 

05. Physical Care -
Aside from your daily workouts, activities like getting regular massage, joining a sports team, or yes, even regular sex with your spouse can greatly boost your endorphins, pumping the feel good chemical through your body, thereby lowering stress levels naturally. 

06. Get Involved - 
Volunteering, meeting new people and staying connected to your friends and families is shown to improve health outcomes. With a strong support system, you can also help each other make healthier choices and organize ways to stay on course. Websites like Volunteer Match or Big Brothers, Big Sisters are great places to start to connect to new people and help your community in the process. 

07. Micro-Breaks - 
Life can get busy and overwhelming, but simple acts like taking a few deep breaths, standing and stretching or taking a walk can help calm the mind and relieve stress. Remember to take breaks even on busy days, not just the slow ones and if you work from home, having animals is great because it helps force you to take mini-breaks. (credit Aetna Foundation) 

08. Daily Workouts - 
Of course one of the most important aspects of daily wellness is exercise. Aetna shares some great tips to making working out fun: Break it up throughout the day! Watching TV? Have a competition with your family members during commercials: Who can get the most steps up and down the stairs? Or who can do the most push ups or sit ups? Another way to make it fun is to put on music and dance! Me and Mr. Charming also turn up our iPods when we clean the house so we can clean and dance around, burning extra calories and making chores fun. Taking an after dinner walk as a family is also a great way to get in your fitness while bonding.

09. Power Down - 
Hearing this one at the Aetna Foundation event reminded me that this is a weakness for me and something I want to implement in our home. 
Put your smart phone and yourself in sleep mode. Try to create a relaxing bedtime routine or develop a sleep schedule to help you get the best night’s rest possible. This includes unplugging from electronics an hour or more before bed time. Remember that you can turn off notifications when you go to sleep. It keeps you from waking up when your phone receives messages throughout the night. Also remember to shut down the Wi-Fi! It forces everyone to have quiet time and it can have a positive impact on the morning routine.  (credit: Aetna Foundation)

​10. Help Your City! - 
Help your city become the healthiest it can be by joining the #HealthiestCitiesChallenge. For more information read my blog post on ways to increase health and wellness citywide in your area. 

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Holiday Detox

11/11/2015

4 Comments

 
While it's important to detox year round, the holiday season is a crucial time to take care to detox our bodies, mind and souls regularly. The change in weather, family and added financial stressors, additional caloric intake and cold and flu season all threaten our health on a daily basis. Below I share my detox routine that helps keeps me balanced overall. 
I am not a doctor, as a nutritionist I am sharing what works best for me. While most of these methods are gentle and are able to be used by most, please always consult your doctor before trying any new detox methods. 
Holiday Detox | Nosh and Nurture

BODY

Morning Drink: Each morning I start with a warm mug of water with either a lemon slice or 1 TBSP. of Apple Cider Vinegar. Lemon helps cleanse your system, while Apple Cider Vinegar can help with flushing bacteria or yeast out of the system. This week I'm doing ACV all the way.

Garlic & Onion Everything: While everyone's cooking pumpkin into everything this year, I am adding heaps of garlic and onion into all of our dishes when I can. Just today my poor hubs said "I didn't take my lunch to work, because we have to eat in a meeting and I can't be smelly". Garlic and onion are stars at combating viruses, reduce inflammation and are very cleansing. 

Herbivore: I'm also adding spices such as oregano and thyme. Oregano cleanses the respiratory and urinary systems and cleanses out candida. Thyme aids in urine volume output which helps to detox, and is good for the respiratory system. 

Get Moving: I will admit and be 100% real with you. Fatigue likes to be my best friend sometimes. Especially when my body isn't detoxing (Thanks, MTHFR) (I'm not swearing it's a condition I have...) and working out is not my favorite thing. If I could just eat healthy and be super fit, that would be aces. But alas, food is 80% of it, while 20% of it is moving. Working out also helps detoxing, it eliminates stress in the body, keeps all of our systems moving and healthy. So, I joined a new gym this past weekend and I walk, use the elliptical, light weights and do Holy Yoga. 

BODY CONT.

Oil Pulling: I have a full post on oil pulling and how it's benefited me, but its so great for detoxing our bodies and keeping up our oral health. 

Massage & Therapy: I get regular massages. Bi-weekly I get a variation of Swedish for the relaxing properties and deep tissue to help get out any tension I'm carrying. I also go to a Pelvic Floor Therapist which has been a life saver. 

Reflexology: When I am feeling irregular (welcome to my life of TMI, haha) reflexology on my feet along my ":Intestinal" points works like a gem! Staying regular is CRUCIAL for detoxing. And while we're already on this topic, get a Squatty Potty. Enough said. 

Shower Time: I start my showers with dry brushing and while in the shower I alternate hot and cold water as it cleanses the lymphatic system. 

Clean Air: Make sure to get outdoors regularly and use a good air filter in your home. We have a great one in the bedroom, along with organic mattress and pillow covers. 

Drink All The Water: Drinking 8 glasses of clean, filtered water is one of the most important things you can do EVERYDAY. 

MIND & SOUL

When I Rise: I start every day with devotions. I read a daily devotional to set my intentions with God's word, and I read bible verses and pray with breakfast. 

Holy Yoga: Yoga is extremely detoxifying. Both mentally and physically. I however, wanted to be connecting to Jesus when I went through my workout so I found a local Holy Yoga class and its been amazing. 

Crack A Book: Reading calms me and learning new things invigorates and re-inspires my passions. Reading in a quiet, well lit area brings contentment.

Our Inner Child: I did a whole post on the importance of play, and its crucial to our health. Adult coloring, traveling, playing in the yard, hosting game nights. The activity doesn't matter, just have FUN.

CBT: Last year I regularly saw a therapist to work through anxiety and the loss of our little. I still check in with her for maitenence appts to keep my mind clear. She's also Christian and we pray and read God's word together.

Quality Time: Spending quality time with loved ones is a great way to detox your whole body. Endorphins are magical & wondrous.  

Meditation & Breathing: Deep breathing is everything in detoxing. We often breathe so shallow, taking time to be mindful a few minutes a day to breathe in fully, connect with God and clear our mind of the day is as important as the food, herbs and water we consume.

Next On The Detox Plan: 


​Always looking for ways to aid my body in detoxing, I've asked Santa for a rebounder (translation: adult trampoline) which aids which also gets the lymph system moving. 

The gym I joined has a dry sauna which is king in ways to detox. I plan to start slow and steady under the care of my doctor and increase my time in the sauna. 

I also have more tests scheduled on my detox pathways. Always growing, learning, but most importantly praying for healing.

You may have noticed detox baths (usually a mix of warm water, Epsom salt and essential oils) are missing from my list. I found each time I did one I got sick. My doctor told me they are probably to intense for me right now (which is why everyone is different) and that a foot soak is probably a better way for me to go right now. 

Anything missing that you swear by to detox this time of year? Or do you have a favorite from the list? Also, for those of you that have experience rebounding or hitting the sauna, what's been your experience? 

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Three Day Post Vacay Detox
A Sugar Cleanse
Why I Smoothie
4 Comments

Refreshing Evian

8/8/2015

6 Comments

 
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Hydration is important. This we know. (I hope you know!) 

If you've followed my blog for a while you know I hold water high on my priority list, as we all should. 

Aside from the occasional mug of peppermint tea or Crio Bru as a treat, water is all I drink (and even then those beverages are 99% water). It's all I've drank since 2011. It's taught me to really HEAR my body when I'm listening to it. I know when I need another eight ounces, another sixteen ounces. I can tell in my skin, my breathing, my mood and my overall performance in the gym.

Aside from hydrating internally, hydrating externally is also important. A special little item I use to travel with when I was touring now follows me to the gym. Evian's Hydrating Mist is a refreshing pick-me-up after a workout, Holy yoga class or to wake me up on days I'm feeling sluggish. 
It's lightweight container also makes it easy to pop into my gym tote, backpack or purse and it lasts a long time.  And you can enter to win TWO free bottles (one for you, and one for a fitness buddy) by clicking here because I think you beautiful ladies all deserve to be luxuriously hydrated too! 

In addition to my yoga mat, headphones and water bottle, it keeps my gym bag light while allowing me to feel fresh and go about the rest of my day. 

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What special items makes your gym sessions feel luxurious and keep you refreshed?





This is a sponsored post.  I received free product from Evian in exchange for writing this review. Although this post is sponsored, all opinions, as well as the photography, are my own.

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create your own ab workout

7/10/2015

4 Comments

 
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You ever have days where you set your intentions to work out, you head into your gym or home gym and then you space on your routine or lose motivation, ending up being less productive than planned? For those of you saying no, well that's awesome for you, haha, you probably have an organized workout regiment that you stick with. But those of you like me, who outside of tried and true favorites, don't have a structured plan of action each time your Nike's hit the gym floor - this post is for you. 

Mr. Charming and I put together this master list of ab exercises and it's framed on our gym wall. A few times a week we set our intentions on a number, 200, 300 etc. and then pull from the list the exercises we want to knock out in sets of 20. It gives us the opportunity to mix it up daily and allows us to get right into our workouts without much planning. Below you will find our bank of 20 abdominal exercises that you can mix and match to make your optimal workout of the day. When added with cardio and yoga or Pilates, your abs will get an awesome workout each week!

Floor Exercises:
Rope Climb
Oblique Crunch
Side Hold Plank
Traditional Plank
V-Sit Hold
Traditional Crunch
Leg Scissors
Backwards Crunch
Swimmies
Knee To Chest (on all fours)
Long-Lever Sit Ups
Traditional Sit-Up
Diagonal Long-Lever Sit Ups
Bicycle
Leg Circles
Superman Hold
Cobra Stretch

Standing Exercises: 
Knee Raises
Side Bends (With weights)
Ab Twist (with Medicine Ball) 


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With crop tops back in style, step up your AB game with this quick and easy grab and go workout!
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If you have any questions on the above exercises, leave it in the comments! Most of them are pretty straight forward, and if you are used to working out shouldn't be anything new. It's just convenient to have a handy-dandy list in place so you can pick and choose and knock them out without much planning. 

Have any to add to the list or do you have a favorite? I'd love to know! Happy summer to my healthy foodie & fitness girls & guys! 
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a very special fitness friday. 

7/3/2015

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We have a SUPER special #FitnessFriday for you today!!

Yoga, for me, has always been a way to brush off the morning sleepiness, prepare for my day, pray and stretch out tightness that has settled overnight. It’s also a retreat when I’ve had a long or stressful day, or my pelvic issues are acting up and I need to open my hips. I love being able to go into our little home gym and put in a good thirty to sixty minutes with my mat. Which is why I am SO excited about this week’s AMAZING giveaway that YOU GUYS get to be a part of. 

Cat from The Rustic Willow allowed me to include my readers in her AMAZING Yoga Giveaway in celebration of her one-year Blogiversary. I'll let her explain the goodies.. take it away Cat!!

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Hi all! My name is Cat and I'm the blogger over at The Rustic Willow. I've been blogging for one year now, and what a year it's been! I've learned an incredible amount in one year (more than I could ever explain in one blog post) and have made endless bloggy friends. 

In celebration, the folks at Aurorae Yoga have agreed to give away a Yoga Kit, which includes one yoga mat in the color of your choice and one soy candle in the scent of your choice to one lucky winner! (U.S. Only) They're SO sweet to do this for me and I'm so stoked to be able to offer these wonderful prizes to you!

Aurorae prides itself on offering a wide variety of products that are both environmentally friendly and safe for both humans and animals. Their yoga mats are free of Phthalates, Latex and Silicone and all of their products are all SGS approved. Additionally, their candles are may from 100% natural soy wax.

Whether you're an expert in yoga or just starting out, the giveaway is a great addition to anyones fitness collection. 

To enter just follow the link to the Rafflecopter by clicking here! Good luck!
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stress reduction yoga

6/12/2015

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Through my position at Runway, I've had the privilege to work with the beautiful Holistic Health & Wellness Coach Rachel Zeskind. She is one of our fabulous writers and always has something to share regarding clean living, eating well, managing stress and an abundance of fitness tips. 

From time to time we are going to be sharing one of her wonderful recipes, videos or articles to help inspire a healthy and fitness driven attitude for this summer. 

I've personally had a very stressful week - and needed something to help me recenter, get focused and be calm while helping to relax my muscles. Aside from my prayer time in the mornings, I like to unwind with gentle stretching, breathing techniques and Rachel's stress-reduction yoga video. The video takes just over 90 seconds and is a great way to end the day or break up a busy day. 

For more - visit www.RachelZeskind.com 

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30 minute spring cardio workout

4/17/2015

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Spring is upon us, and if you're like me, someone who loves to walk & run in the great outdoors, this time of year can rain on our parades. In the form of pollen, and dust, and sometimes, even literal rain. 

Since cleaning up my diet, my seasonal allergies are definitely much, much better, but there are days when the pollen is so high that jogging outside gets my eyes watering & itching and invites the sneezing & sinus pressure. That's why it's good to have indoor workouts in your back pocket so that you don't miss out on your fitness, and can still get your heart rate going and the calories burning. 

This thirty minute treadmill workout is a good easy to moderate workout for walking and light jogging, maxing out at 6 or 7 miles per hour. It's one of the treadmill workouts I started with when I was training to work in more cardio.



activity

Warm Up
Slow Jog
Walk
Moderate Jog
Walk
Run
Walk
Run
Walk
Run
Cool Down

incline

0%
1%
0%
2%
0%
3%
0%
4%
0%
5%
0%

mph

3.5
4.5
3.5
5
3.5
5.5
3.5
6
3.5
7
3.5

time

5 minutes
5 minutes
1 minute
4 minutes
1 minute
3 minutes
1 minute
2 minutes
2 minutes
1 minute
5 minutes

0 Comments

20 minute elliptical workout

4/3/2015

0 Comments

 
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The elliptical has to be my favorite form of cardio. With past knee injuries and a pelvic floor disorder it is a comfortable and low-impact way for me to get in a good workout. I love to mix it up and try different variations of 30,60 and 90 minute workouts. Below is a challenging, but rewarding, 20 minute workout that is sure to make you sweat and burn calories. 

minutes

0:00-3:00
3:00-5:00
5:00-7:00
7:00-9:00
9:00-11:00
11:00-13:00
13:00-15:00
15:00-17:00
17:00-20:00

resistance

2
3
4
5
6
3
6
4
2

pedal

alternate pedaling forwards & backwards with each switch of resistance, starting and ending forward. 

difficulty

easy
moderate
hard 
moderate
hard
hard
hard
hard
easy
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about

Nosh & Nurture was born of this journey I am on to better the health of myself, my family and those around me.  What started as a simple compilation of recipes has grown to a all-around lifestyle journal with ways to incorporate organic products into your home, pantry and beauty cabinet.  I also include stories on pregnancy, new motherhood, travel, Proverbs 31 marriage, and spiritual health, as I am a Christian who couldn't do any of this without my Lord & Savior Jesus Christ. For more of my story you can click here. 

All recipes are gluten-free and dairy-free with a lot of soy-free, grain-free, sugar-free options. 

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