AdditionalPraisefor

TheEssentialOilsHormoneSolution

“Dr.Marizaissmart,honest,andcommittedtocreatingpowerful,naturalsolutionsforwomenwhodon’twanttotakesynthetichormones.Shepairsthepowerofplant-basedtherapywitheffectivelifestylehabitstomovetheneedleinwomen’shormonehealth.”—KellyannPetrucci,MS,ND,NewYorkTimesbestsellingauthorofDr.Kellyann’sBoneBrothDietandThe10-Day

BellySlimdown

“Essentialoilshaveameaningfulimpactonyourbiology.Dr.MarizaSnyderelegantlydistillsthelatestscienceintoaneasy-to-read,actionableplan,showingwomenhowtousethemineffectivewaystotakecontrolofeverydayhormoneissues.Dr.Mariza’sprotocolsarethekeytolastingenergyandfocus.”

—DaveAsprey,NewYorkTimesbestsellingauthorofTheBulletproofDietandHeadStrong

“InTheEssentialOilsHormoneSolution,Dr.MarizaSnydertakesthebenefitsofessentialoilstoanotherlevelbyharnessingtheirplant-basedpowertoachievebalancedhormoneswithouttheneedforconventionalhormonetherapy.Thisisagamechangerinwomen’shealthandsomethingthatanyonedealingwithfatigue,weight-lossresistance,stress,orotherhormone-relatedproblemsneedstoreadimmediatelytostartfeelingthewayyouaredesignedtofeel—vibrantandthriving.”

—Dr.WillCole,bestsellingauthorofKetotarian

“Thisbookshouldbeoneverywoman’sbookshelf.Anin-depthexplorationofthescienceofoilsinsupportingwomen’shealthinthemostsacred,nurturing,andsafeways.”

—MagdalenaWszelaki,bestsellingauthorofCookingforHormoneBalance

“Dr.Marizahasbeenthereherself—shehasexperiencedhormonalturmoilanddiscoveredthepowerofessentialoilstobringherhormonesbackintobalanceand

reclaimherbody.InherbookTheEssentialOilsHormoneSolution,shehasshortenedthelearningcurveforwomenwhoalsostrugglewithhormonalbalanceandareseekinganaturalalternativetoheal.Thewisdomandknowledge,aswellaspracticaltips,essentialoilblendrecipes,andastep-by-stepprogram,thatshesharesinherbookisinvaluable,especiallyforthoseofuswhohavepolycysticovarysyndrome(PCOS).”

—AmyMedling,authorofHealingPCOSandfounderofPCOSDiva

Copyright©2019byDr.MarizaSnyderAllrightsreserved.PublishedintheUnitedStatesbyRodaleBooks,animprintoftheCrownPublishingGroup,adivisionofPenguinRandomHouseLLC,NewYork.crownpublishing.comrodalebooks.com

RODALEandthePlantcolophonareregisteredtrademarksofPenguinRandomHouseLLC.

LibraryofCongressCataloging-in-PublicationDatahasbeenappliedfor.

ISBN 9781635653151EbookISBN 9781635653168

CoverdesignbySarahHorganCoverphotographs:(bottleandmint)Kerdkanno/Shutterstock;(lavender)GitaKulinitchStudio/Shutterstock;(cinnamon)WIN12_ET/Shutterstock;(lemon)Bekshon/Shutterstockv5.3.2

prh

Idedicatethisbooktomymomforinspiringmetofollowmyheartandpassionandforbeingwithmeonourhormonejourney.

CONTENTS

Introduction

PARTI

AHORMONEANDESSENTIALOILPRIMER

CHAPTER1 HowtoBalanceYourHormonesWithoutAddingHormonesCHAPTER2 TheGuidetoUsingEssentialOilsCHAPTER3 TheTop15EssentialOilsforHormonesandtheValueofDailyUsageCHAPTER4 TheImportanceofCreatingYourOwnEssential-OilRituals

PARTII

USINGESSENTIALOILSTOADDRESSYOURHORMONALSYMPTOMS

CHAPTER5 StressCHAPTER6 EnergyandFatigueCHAPTER7 SleepIssuesCHAPTER8 WeightIssuesCHAPTER9 FemaleHormones:Fertility,Perimenopause,andMenopauseCHAPTER10 LibidoCHAPTER11 Emotions:BalancingAnxiety,Depression,andMoodSwingsCHAPTER12 CognitiveIssues:MemoryandConcentrationCHAPTER13 DigestiveIssuesCHAPTER14 Toxicity

PARTIII

THE14-DAYRESCUEPLANTOJUMP-STARTYOURHORMONALHEALTH

CHAPTER15 TheFivePillarsofaFoundationalLifestyleCHAPTER16 The14-DayRescueMealPlanBasicsCHAPTER17 The14-DayRescueMealPlanandRecipesCHAPTER18 RefreshandReplenish

APPENDIXA Resources

APPENDIXB Bibliography

Acknowledgments

IIntroduction

haveaconfessiontomake.Notlongago,Iwasahealth-carepractitionerleadingadoublelife.Byday,Igreetedpatients,listenedtotheirconcerns,and

didmybesttofindthemissinglink.Butinthemidstofitall,Ifoundmyselfstrugglingwiththesamesymptomstheysufferedfrom,andIdidmybesttohidethatfromtheworld.Iputonmyhappymaskandpushedforward,ignoringthesignsthatsomethingwasseriouslyoff-balance.

ThequestionsIaskedmypatientstogettothebottomoftheirdeep-rootedproblemswerepreciselythesamequestionsIshouldhavebeenaskingmyself:

Areyougainingweightanddon’tknowwhy?Isyourenergydrained?Doyouhavetroublefallingasleepandthenhavetodragyourselfoutofbedinthe

morning?Myownanswertoeveryquestionwas“Yes.”Areyoucravingicecreamorpotatochipsinthemiddleofthedayand/orlateatnight?Doyoufindyourkeysinthefreezerandyourglassesontopofthetoilet?Haveyousentthesametexttoyourfriendforthethirdtimeafterforgettingaboutthe

previoustwo?Sadly,Iwaspreachingtothechoir.Everysymptomtheydescribed,I,too,was

experiencing.Areyousomoodythatyourhusbandapproacheswithcautionwhenheseesyourface?Doyouoftenfeellikeyou’rejustlosingyourmind?Mypatientswerecontinuallyastoundedatmymind-readingsuperpowerswhile

Ifoughttoswallowthatgutfeelingthatkeptcreepingbackup.Ofcourse,deepdownIknew.Lookingattheirfaceswaslikelookinginamirror.Andtheculprit?

Hormonalimbalance.Thefirststeptofiguringoutanswersisrealizingthatwhatyouareexperiencing

isn’tnormal.Buteventhoughmysymptomsparalleledthoseofmypatients,Irefusedtotakemyownadvice.Afterall,it’ssomucheasiertoignorewhatyou

knowyouneedtodo.Chronicallyfatiguedandburntout,Iranmyselfintothegrounduntilthestressspunmeintoadownwardspiralofillness.Myimmunesystemneededsomelove,butinsteadIjustignoredmybodyandmyintuition,andIpushedonforward.

Ifeltlikeafailure.Whatkindofdoctorcan’tevenhealherself?OutwardlysuccessfulbutcompletelylostastowhyIwassuffering,Icontinuedtoallowmydoublelifetogrindmedownforyears.Aswomen,weprideourselvesanddevelopasenseofselfbasedonhowwellwecantakecareofourfamilies,takecareofourselves,andtakecareoftheworld,butwhenyoufeellikeyou’refailingyourself,howcanyoubegintoempoweranyoneelse?

Thetrickythingabouthormonalimbalanceisthatitoftensneaksaroundinthebackground,wreakinghavoconyourhealthbeforeyouevenknowit’sthere.Asaresult,doctorsmaydismissyoursymptomsorattributethemtosomethingelseentirely,asminedid,leavingyouwonderingwhatisreallygoingoninyourbodyandifyouwilleverfeelgreatagain.

Addtothattheenvironmentalfactorsthatplayedaroleintheimbalance;airpollutants,chemicalsinfood,syntheticestrogensinbeautyproducts,andtheconstantstressdrivingouremotionallivesaretheiceberglurkingbeneaththesurface.Theonlythingthatdoctorsseeisourlistofsymptomsandtheyassumethatfluctuatinghormonesinearlylifeanddeclininghormonallevelsasweagearetheculpritofourproblems.Buttheyaffectwomenofallages,evenyounggirlsbeginningtheircycles.Sleep,mood,weight,energy,libido,cravings,andbasicfunctioning—allareatthemercyofourhormones.

Whatfinallypulledmeoutwasdiscoveringthepowerofhigh-qualityessentialoilspairedwithlifestylechanges.Theytransformedmylifeandallowedmetorecalibratemyhormonallevels.Andtheycandothesameforyou!

Idiscoveredanewsenseofempowermentaftersolvingmyownhormonalhealthcrisis,andhavemadeitmypersonalmissiontosharethiswithwomeneverywhere.I’vespentthelastfiveyearsdevotedtoincorporatingessentialoilsintoindividualizedhealth-careplansforbothmypatientsandmyreaderswithincrediblesuccess,particularlybecausemyfocushasbeenonwomen’shormonehealth.Manyofthesewomenhadgivenup,assumingthatwhattheywereexperiencingwastheirnewnormal.Theyresignedthemselvestolivingwith

experiencingwastheirnewnormal.Theyresignedthemselvestolivingwithsuboptimalhealth,strugglingwithbodiestheynolongerrecognized.

Thesewomenwerenodifferentfromyouandme—theysimplywantedeffectivesolutionstotheirhormonalissues.WhenIsharedwiththemthepowerbehindessentialoilsandhowtheycouldhelptobridgethegapbetweenlifestylechangesandhormonalimbalance,theywerethrilled.Regainingvitality,whileknowingthattheywouldhaveanempoweringallyintheirfightagainsthormonalchaos,gavethemthestrengthtotryonemorepotentialsolutiontotheirownhormonalimbalance.

Ifyou’veneverexperiencedaromatherapyorthepowerthatasingledropofhigh-qualityessentialoilholds,thenyoumaybeskeptical.Here’sthetruth:essentialoilsarenaturalaromaticcompoundsfoundintheroots,seeds,stems,bark,leaves,andflowersofvariousplants.Theyaresuper-charged,fiftytoseventytimesmorepotentthantheirdried-herbalcounterparts.They’resimplythebestplant-basedremedythatexists,andtheyhavebeensuccessfullyusedforthousandsofyears.

Withinstantaneousresultsandtheabilitytousethemasneeded,thereisvirtuallynodownsidetousingessentialoilswhenyouusethemsafely.Withinminutesyouwillexperienceresults.Essentialoilsareagame-changer.Onceyoubegintoexperiencetheirpower,theywillbecomeanimportantpartofyourdailyroutine,empoweryoutomakefoundationalchangesinyourhealth-careregimen,andleaveyouwithincreasedvitalityandabalancedmindandbody.

HowThisBookCametoBe

WhenIwasachild,aseriouscaraccidentleftmewithaconcussionandwhiplashthatledtochronicheadachesandmigraines.MyimmunesystemwassostressedIwasconstantlyill—colds,theflu,strepthroat,sinusinfections.Despitethesecircumstances,Ipersevered,graduatedfromcollegewithplanstobecomeadoctor,andbeganworkingasabiochemistattheLawrenceLivermoreNationalLaboratorytosaveupformedicalschool.Overtheyears,Icontinuedtosuffer

Laboratorytosaveupformedicalschool.Overtheyears,Icontinuedtosufferfromthesamesymptomsandenlistedthehelpofcountlessexperts.Whennothingtheyprescribedworked,Itriedtoacceptthefactthatlivingwithchronicpainandsuccumbingtofrequentillnessjustmightbemynormal.IwaseventoldthatmychronicmigrainepainwassomethingIwasgoingtodealwithfortherestofmylife.

Luckily,aco-workersawthroughthefaçadeandsuggestedthatIvisitafunctionalmedicinepracticewithateamoffunctionalchiropractorsandnutritionists.Atthispoint,Ihadnothingtolose,soIwent—andthankGodIdid.Afteronlytwomonthsoftreatment,mymigrainesslowlydissipatedbeforevanishingentirely.Iwasinshock!

Myentireparadigmshifted.Ichuckedmymedicalschoolplansandwenttochiropracticschoolinstead.EmpoweredtohelpothersthewayIhadbeenhelped,Idevotedmylifetoafunctional,individualistichealth-carepractice,highlyspecializedinneurologicallydriven,upper-cervical-specific,andsystemicissues.Manyofmypatientswerewomenovertheageoffortywhocameinfortreatmentofmigraines,diabetes,insomnia,chronicfatigue,fibromyalgia,insomnia,andwhattheycalled“femaleproblems.”Mid-thirtiestofortiesistypicallywhenfemalehormonesnaturallystarttoslowlyshiftanddecline,butitisalsotheagewhenanybadhabitsstarttocatchupwithyou.Now,addintheunrelentingstressfromfamilycommitments,work,finances,andeverythingelsethatlifethrowsatyou,andyouhaveawholehostofproblemsonyourhands.Mypatientsdidn’tjusthavechronicpainandmigraines;theyalsohadtoomuchontheirplates,whichinturnledtozappedenergy,sleeplessness,moodiness,headaches,bloating,andweightgain.

Sadly,becausetheirdoctorsonlysawthesymptomsandnotthewholepatient,theywerequicktodownplaytheirneedsandignoretherootproblem.Moreoftenthannot,thedoctorsprescribedantidepressantssimplybecausetheirpatients’symptomspointedtodepressionandanxiety,butitdidn’tmakethesewomenfeelbetter.Thischronicmisdiagnosismadememoredeterminedthanevertohelpthem,soIbecameanexpertinnutritionandshiftedthefocusofmypractice.

But,asweoftendo,IbecamesodriventohelpwomenlikemyselfthatIlostsightofmyownneeds.Duringmylatetwenties,whenIwasgettingmydoctorate

asapractitioner,Ioverloadedmyselfanddidn’tlistentothewarningsigns.Ispiraleddownwardintoadeepillness.Icouldbarelydragmyselfoutofbedinthemorning,andfellasleepduringclassesandwhenworkinginthelab.IsufferedfromwhatInowknowtobehormone-relatedweightresistance.Ibecameextremelyirritableandanxious,anddealtwithhorrendousmonthlyperiodsandmoodswings.Bymyearlythirties,notmuchhadchanged.Iwasstillmoody,irritable,andexhaustedowingtothetrifectaofadrenalfatigue,estrogenoverload,andmyfamilyhistoryofhormonalimbalance.

InowrecognizethatIcomefromalineofwomenwho’vestruggledwiththeirhormones,startingwithmymaternalgrandmother.Owingtotoxicexposureatherjob,mygrandmaexperiencedwhatwenowknowasestrogendominancefromabombardmentofxenoestrogens,orchemicalsthatmimicestrogeniceffects.Mymom,mysister,andIalwayshadproblemswithourhormones,especiallyaroundourmenstrualcycle,pointingtoestrogendominancejustlikemygrandmother’s.Growingup,Ididn’tunderstandwhymymomalwayshadunexplainedweightgain,cravings,severemoodswings,and,mostimportant,aconsistentlackofenergy.WhenpubertyrockedmyworldandIbegantoexperiencesimilarsymptoms,wedidn’ttalkaboutit.Astimepassed,Ididn’tdealwithitwell—Iatethewrongthings,dranktoomuchcoffee,andneversloweddownenoughtoadmitthatmyoverachievinggo-go-golifestylewasmakingthingsworse.

Theotherfactorplayingaroleinmyhealthcrisiswasmybeliefinprioritizingmyhealthandselfcare.Growingup,IbelievedthatmyworthasawomanwasmeasuredbyhowmuchIwasabletodoforotherpeople.Iwasdeterminedtoprovemyworththroughhardwork,servingothersandaddingmoretomyplate.Atsomepointmyplatebecameamassive,unmanageableplatterandyetIstillfoundmyselfstressingaboutnotdoingenough,especiallyforotherpeople.Iwasconvincedthatselfcarewasselfishandself-indulgent.Iremembercallingmyworkoutsatthegymmyselfishhour.Thatwashowpowerfulmydisempoweringmindsetwasformostofmylife.

Duringthistime,Iwasnotmyselfanymore;Ifeltlikearobotsimplygoingthrough

themotions—untilItookadeeplookatthedecisionsImadeaboutmyhealth,lifestyle,andhappiness.Iwasunhappyandunhealthy.IexperiencedalotofshamebecauseIhadnoenergyreservestoshowupandservemypatients.Women,likemyself,oftenfeeltheneedtogetpermissiontoloveourselvesandtreatourselveswithrespect,butwhosepermissionarewewaitingfor?

Thebiggestwaywelimitourselvesisinhowwetakecareofeveryoneelsefirstandputourselveslast.Andtheonlywaytoshiftthepriorityistoshiftourbeliefinhowwefeelaboutourselves.Oftenourbeliefisthatourworthandvaluearebasedonwhatwedoforothers.Shiftingthatbeliefmindsetmeanswemakeourselvesthepriority,thatweareworthyanddeservingofselfcareandthatourneedsareequallyimportant.

OneofmyfavoritequotesisfromMayaAngelou:“IfIamnotgoodtomyself,howcanIexpectanyoneelsetobegoodtome?”Ifwewanttobetreateddifferently,wemusttreatourselveswithgraceandlovefirst.Andthat’swhereselfcarecomesintotheconversation.Selfcareisvitalforboostingself-confidence,maintaininggoodhealth,increasingyourproductivityandfocus,andloweringyourstresslevels.Whenwetakecareofourselves,weareatourbesttotakecareofothers,whetherthatisbeingaparent,interactingwithco-workers,orrunningourownbusinesses.

JustwhenIneededitthemost,anothergoodfriendintroducedmetoessentialoilsandthepowerofselfcare.Istartedusinganimmune-protectiveblendonthebottomsofmyfeet,andIaddedittomydiffuser.Iusedthisblendfaithfullyeveryday,andafteronlyafewweeks,IsuddenlyrealizedthatIfeltbetter.Notjustbetter—reallybetter.Iwassleepingdeeply.Ihadmoreenergy.Iwasn’tmoody.Ifeltlikemyoldselfagain.Iwasstunned.Especiallysinceitwaswintertime,whengermsabound,anditwasthefirsttimeintwentyyearsthatIdidn’tgetsick.(AndIdidn’tgetsickforoverthreeyears!)

Thatwasmyfirstexperiencewithessentialoils,beyondgettinganoccasionalmassage,andIwaslike,“Holymoly,thisstuffreallyworks!”IevenbecameabitdisappointedthatnoonehadevertakenthetimetoreallylookfortherootcauseofmyproblemorsuggestthatItryessentialoils.ButIhadtobesurethattheywerealegitimateanswertomyprayers,whilethesciencenerdinmeneededtoknowthe

“why”behindthismiraclecure.Iusedmybiochemistrytrainingtoresearchthescienceandthechemicalpropertiesoftheplantsfromwhichtheoilsweremade.Istudieddozensofbooksonessentialoilsandporedoverhundredsofpeer-reviewedarticles.Sincethisparticularoilblendhadhelpedtoboostmyimmunesystem,whatelseweretheseoilscapableof?Couldtheyhelpwithsleep?Withtensionintheheadandneck?Todetoxusfromsomeofthechemicalsweuseinourhomes?

AresoundingYES!Thisbecametheanswertoallmyquestionsandmore.Andthisisbecauseessentialoilsareadaptogenic.Adaptogensareplantsubstancesthathelpusadapttotheinternalandexternalenvironmentalfactorsthatcausestress.Theysupportourbody’ssystems,includinghormonalbalance,moods,theimmunesystem,andoverallhomeostasis.Theycanbecalmingorenergizing,groundingoruplifting,whileaffectingourbodyonacellularlevel.Theyworkquicklyandeffectively.Inhalinganessentialoilallowsittopenetratethebloodstreamthroughtherespiratorysystemwhiletriggeringaresponseinthebrain.

Inadditiontoresearchonessentialoils,Ispenttimelearningthedirtysecretsbehindtoxinslurkinginourdailylives.Everythingfromthefoodweeattotheairwebreathe,fromthebeautyproductsweapplytothemedicineswetake,couldbeharmingourcellularandhormonefunction.Ididamajorlifepurge.IdumpedanythingIsuspectedwasnegativelyaffectingmyhormones,especiallythebeautyproductsandcleansersthatdisruptedmyhormonelevels,cognitivefunction,andweight.Ibegantomakemyownnaturalsolutionsusingessentialoilsandnaturalingredients.MyhusbandandIstartedusingoilsforalmosteverythinginourhousehold—eitherapplyingthemtopicallyorbreathingthemin.OilsbecameoneofthefirstthingsIreachedforinthemorningandoneofthelastthingsIdiffusedbeforegoingtobed.Essentialoilsquicklybecameafoundationalcomponentofmyproductiveandrewardinglife.

Formypatients,Istartedmakingmyownsynergisticessentialoilblends.Thesepatientsshowedimmediateimprovement.Inexpensive,easilyportable,andintoxicatinglyaromatic,essentialoilsenabledmypatientstotakechargeoftheirownhealthcareandbegintohealthemselves.Whetherforsleepormood,libidoorhormones,thereseemedtobeanessentialoilforeverything!Whiletherewasn’t

animmediatesolutiontospecificallyboostestrogenorprogesteronelevels,Idiscoveredthattheoilshelpedcreateabalanceinthebodythatwouldallowhormonallevelstoreset.Mypatientswerecreatinghabitsthattheycouldrelyon,thattheycouldtrust,andthatgavethemconfidenceintheirbodiesagain.

Partofmyteachingprocesswasabouttheimportanceofritualsthatreinforcedallthenewpositivehabitsthesewomenwerebringingintotheirlives.Theseritualshelpustocareforourselvesandspendtimerefocusingwhileenjoyingtheprocess.Itaughtthemaboutmindfulnessaswell,becauseatthefoundationofeverythingI’velearnedandincorporatedintomyprotocolisthatifwecan’trecognizeourpatternsanddon’thaveself-empoweringhabitsinplace,wearen’tgoingtofeelbetter.Instead,weenduprightbackwherewestarted—overwhelmed,stressed,andwithourhormonesoutofwhack.

Iwasnotonlyempoweringthesewomen;Iwasalsodoingitmyself.Theselifestylechangesandritualsbecameanenormouspartofmyownlearningprocess:Ifinallyfiguredoutthatlovingmyselfwasthekeytobeingabletogivemybesttomypatients,myfamily,andmyeverything.

Essentialoilsenabledmetomanagemystressload,bemindfulofwhatIeat,carefullyselectappropriatesupplementsformyneeds,andchooseappropriateexerciseformybody.Breathingtechniquesanddailyritualsprovidedmewithasolutionforfindingthecalmamidabusyandstressfulworld.Theoilssupportmylifestylechoicesandsustainmywell-being.

Andnowit’syourturntousethisbookasatooltobalanceyourlife,witheasyandpracticalsolutionsthatyoucanimplementforimmediateresults!

HowtoUseThisBook

Thebestwaytonaturallycreatehormonalbalanceisbyresettingyourbody’smajorsystemsthroughfocusedanddeliberatechangesinyourdailyhabits,aidedeverystepofthewaybyhigh-qualityessentialoils.Gettingtotherootcauseofhormonalimbalancetakessometimeandintrospection,butthisbookwillgiveyou

astep-by-stepsystemtobalanceyourhormonesandleaveyoufeelingenergized,joyful,andrevitalized.

InPartI,“AHormoneandEssentialOilPrimer,”youwilllearnwhathormonesare,whattheirrolesareinourbody,andhowtheybecomeunbalanced.Thenwewillexplorethescientificbasisofhowessentialoilsworkfromaphysiologicalaspecttoresetandimprovehormonallevels,andwhytheycanmitigatethetoxicloadthatwe’recarrying—andlikelydon’tevenknowexists.Thespecifictherapeuticpropertiesoftheoilsmostcommonlyusedtosolvehormonalsymptomswillbeintroduced,andyouwilllearnhowtobestusedifferentessentialoilsforeach;andinoneofmyfavoritechapters,you’llfindouthowtocreateeverydayritualswithessentialoilstoenhanceyourhealthandwell-being.

PartII,“UsingEssentialOilstoAddressYourHormonalSymptoms,”willpresentpracticalapplicationsforimmediateuseinyourlife.Thetenchaptersareorganizedbytopic,soyoucanquicklyturntothemtoaddressanyofyourissues.Thesolutionsyou’llfindinthesechaptersaredesignedtoworkwithyouruniquebiochemistry,andareadaptivetoyourspecificneeds.

Withover100recipesforessentialoilblendscreatedforthisbook,youwillbeabletoeasilylocateandimplementspecificsolutionsforyourindividualizedneeds.Plus,theyaresoincrediblyeasytoconcoctanduse,yourfriendsmaystartbeggingyouforadvice!

PartIII,“The14-DayRescuePlantoJump-StartYourHormonalHealth,”istheultimateguidetoresettingyourhormonesanddrasticallyimprovingyourhealth.I’llgetyoureadywithdailysolutionsandamazingritualsbeforeyoustart,soyou’llbeabletofocusduringthestep-by-stepprogramwithmealplans,exerciserecommendations,rituals,andsupportiveessentialoilsforthefollowingtwoweeks.Youwillbeastonishedbyhowmuchweightyoumaylose,howmuchbetteryouwillfeel,andhoweasyitistoincorporatesmartchoicesintoyourlifeforapowerfultransformationwithlastingresults.

Forexample,whenmyenergyisabouttocrash,Iusedtopanicandthink,HowdoIfixthis?WhatdoIhave?WhatcanIeat?

Now,mybrainhasreprogrammedmetosay,Okay,wherearemyoils?I’velearnedtokeepthembymysideatalltimes.WhenI’mworkingonabigprojectat

thecomputerforhoursandmybrainisabouttoshutdowninazombie-likestate,Istandup,inhaleanenergy-boosterblendmadefromacombinationofWildOrangeandPeppermintforthirtyseconds,applyadabofPeppermintoiltomywrists,anddoashortburstofexerciselikejumpingjacksormarchinginplaceforaminuteortwo.Then,IaddmyWakeUpandFocusDiffuserBlend(thispage)tomydiffuser,andIamtotallymyselfagain.Evenbetter,I’dsay.Iamrefreshed,energized,empowered,andreadytogetbacktowork.

Mymissionistoimpactthelivesofallwomenwhostrugglewithhormonalissues.Ihopethisbookwilldoforyouwhatessentialoilshavedoneforme.It’sincrediblyempoweringwhenwetakeownershipofourownhealth.

Onlyyouhavethepowertochangeyourfuture,totakethereinsofyourownhealthandwellnessandgiveyourmindandbodytheattentionandcarethattheydeserve.Don’tliveanotherdaysufferingfromyourcurrent“normal”—usethisbooktobanishyourhormonewoesforgoodandtransformyourlife.

PARTI

AHormoneandEssentialOilPrimer

H

CHAPTER1

HowtoBalanceYourHormonesWithoutAddingHormones

owdidIgethere?Manywomenfindthemselvesinahormonalcrisisatsomepointintheir

lives,andtheyseekadvicefrommedicalprofessionalswho,morelikelythannot,downplaycommonsymptomslikedepression,anxiety,weightgain,andbrainfogintheirfailuretoseethewomanasawhole.Ouruniquehistory,geneticmakeup,personality,emotionalhealth,lifestyle,habits,andmanymorefactorsplayintowhoweare,ofcourse.Weneedtoseebeyondthesurface—whoweareisjustasimportantaswhatwepresentas.Wearenotmerelyoursymptoms.ThisiswhyIbelievewemusttreatthewholeperson.

Societypressureswomentobeallthings,allthetime.It’snotjustaboutlookinggood,thoughwemustdothat,too.Withasmileonourfaces,lookingourbest,andwithapleasantandnurturingattitude,wenavigatelifenotonlyforourselvesbutalsoforourfamilies,ourfriends,ourco-workers,forthosearoundus.Wespendourlivestakingcareofourfamiliesandareoftenostracizedforit.Whenwegobacktoworkafterhavingchildren,thereisevenlesstimetofocusonandtakecareofourselves.Weneglect.Weignore.Wepushonward.Andeventuallyourhealthtakesabigtoll.

Sadly,thetimingoftencorrespondstowhenourhormonallevelsbegintonaturallydeclineandourbodieschangeasaresult.Aneasysolutionistoblamehowbadlywe’refeelingonourhormones.Sure,hormonesareatplayhere,butyoucan’tfixhormoneswithhormones.Infact,pumpinginadditionalhormonesmaydomoredamagethangood.

Aholisticapproachtoidentifyingandunderstandingwhoyouareasawoman,andthentakingahardlookattheroutinesandlifestylethatlandedyouinyourcurrentpredicament,mustbedone.Resettingyourlifestylewithself-careroutinesandritualssupportedbyessentialoilswillhelpyoutohealyourself.Youknowwhoyouarebetterthananyoneelse,butlearninghowyougotwhereyouare,whatyoucandotoreversetheproblem,andidentifyingtriggersthatbringoutsymptomswillallbeapartofyourgameplan.

So,ifyouareaskedthequestion,“Areyouhormonal?”youdon’thavetobeoffended.Theanswerisyes.Wearealwayshormonal!Hormoneskeepourbodiesfunctioningthewaythatthey’redesignedto.

Whatweneedtofocusonistheever-fluctuatingbalanceofhormonesinourown,uniquesystem.Noonesolutionwillworkforeveryone,butafoundationofdailyself-careritualscoupledwithessentialoilswillhelpyoudiscoverthesolutionsyouneed.Youjusthavetobewillingtoputinalittlebitofwork.Timetorollupyoursleevesandgetyourbodyback.

HormonalBasics

Hormonesarenotjustaboutperiodsandhotflashes.Hormonesarechemicalmessengersconstantlyatplayinourbodies.Theyaffectnearlyallfunctions—influencing,triggering,andregulatingeverythingfromtemperaturetoheartbeat,frombloodsugartofertility,frommoodtosleeprhythms.Theinterconnectednessofallourbody’ssystemsmakesitnearlyimpossibletoisolateonehormoneoronesymptomandblameitforallourproblems,sincethebodyfunctionsasacomplexentity.WhatIhavefoundinmyyearsofpracticeisthatwomenusuallyneedtopayattentiontoseveralhormones.Youneedtoassessyouruniquesituationtocreateapersonalizedplantoreverseimbalancesandresetyourbody.

Whatmanyofusdon’trealize,though,isthathormonesworkhardtokeepourbodyinhomeostasis,relayingimportantinformationastheyconveymessagesfromyourbraintodifferentorgans.Basically,everythingthatwedocauseshormonalfluctuations.

fluctuations.

WhereDoHormonesComeFrom?

Theendocrinesystem,composedofavarietyofspecializedglands,isresponsibleforsynthesizingandsecretinghormones.Otherorganscontainendocrinocytesthatalsoproducehormones,thoughthat'snottheirmainfunction.Sowhilemostpeopleknowthatthereproductivesystemproduceshormones,wesometimesignoretheimportantfunctionofouradrenalglands,thyroid,andpancreas.Inaddition,organsinvolvedinhormoneproductionincludetheheart,kidneys,stomachandintestines,liver,andskin.Interestingly,evenouradiposetissue,orfat,playsaroleinthesecretionandreleaseofcertainhormones.

Inthisbook,Iwillprimarilybefocusingonhormonesassociatedwithmetabolism,reproduction,thethyroid,andtheHPAaxis(hypothalamic-pituitary-adrenalaxis),astheyaretheonesthattendtobecomeimbalancedovertime.Rebootingthesehormonesseemstoclearoutthebodytohealitselfwithsupportfromhigh-qualityessentialoilsandkeylifestylechanges.

TheReproductiveSystemHormones

Ourreproductiveyearsarethepost-pubertyyearsofmenstruationandfertility,followedbythegraduallydecreasinghormonallevelsoftheperimenopausalphase,beforearrivingatmenopause,clinicallydefinedastheperiodfollowingonefullyearofnomenstruation.Yourreproductivesystemisstillfunctioningpre-pubertyandpost-menopause,butinadifferentway.Perhapsitwasnamedthe“reproductive”systemsinceitsprimaryandmostincrediblejobiscreatingmorehumans.Thisishowahealthyreproductivesystemshouldfunctionifallconditionsareoptimal:

ESTROGEN

Producedprimarilybytheovaries,estrogenisthetermusedtorefertoanycompoundsproducingestrus:estrone,estradiol,andestriol.Thesethreehormonesdirectlyaffectawoman’sgrowthanddevelopment,aswellasregulateherreproductivesystem—namely,hermenstrualcycle.Estrogenisalsoproducedbythefeto-placentalunitduringpregnancy,andinsmalleramountsbytheadrenalcortexandinthemaletestes.

PROGESTERONEProgesteroneproductiontakesplaceinthreemainarenas:theovariesduringmenstruation,theplacentaduringpregnancy,andtheadrenalglands.Primarilyresponsibleforpreparingtheuterusforconceptionandimplantation,itaidsintheregulationofthemenstrualcycleandalsohelpstomaintainviablepregnancies.Whenaneweggisproducedeachmonthandbeginstodevelopinthefollicle,estrogenandprogesteronearebothproduced.

TESTOSTERONEThoughconsideredtobemainlyamalehormone,testosteroneisalsoproducedinthefemaleovariesandadrenalglands.Itinfluencesbonestrengthandmusclemassandisessentialtoawoman’slibido.

WhatReproductiveHormonesDoDuringFertility

Estrogenandprogesteronearethehormonesresponsibleforcreatingoptimalconditionsforreproduction.Estrogenallowsforasoftandthickuterineliningindaysonetofourteenofamonthlycycle,beforetheeggisreleasedforpotentialconception.Italsotellsourbodiestokeepsomeextrafataroundincaseconceptiontakesplacesothatwecanprotectthegrowingfetus.Progesteroneisproducedafterovulationbythecorpusluteum(thesacthattheeggcomesfrom)anddominatesthesecondhalfofthecycle(lutealphase).Itsmainjobistokeepthatcomfyuterinelininginplaceforimplantationofafertilizedegg.Ifthishappens,levelscontinuetorisetoensuretheuterineliningremainsintactuntiltheplacentaisfullydeveloped

enoughtotakeover,aroundtwelveweeksintothepregnancy.Eachofusisbornwithafinitenumberofeggs.Theyarereleasedmonthlyfor

potentialfertilizationandimplantation.Ifconceptiondoesnottakeplace,progesteronelevelswilldecline,causingtheuterineliningtoshed—andourmenstrualperiodtobegin.

Sadly,manywomenexperiencedebilitatingpremenstrualsyndrome(PMS),orhorribleperiods,andsymptomsthattheyattributetonormalhormonefunction.Thisisinaccurate.Yourbodyisnotsupposedtosufferthroughitsnormalprocesses,butifhormonelevelsareoutofwhack(andnotjustthereproductivehormones),theresultscantriggerthesepainfulconditions.

WhatReproductiveHormonesDoDuringPerimenopause

Usuallyaroundageforty,althoughsometimesasearlyasthirty-five,mostwomenbeginexperiencingchangesintheirbodiesassociatedwithperimenopause,theperiodwhenchildbearingcomestoanend.Estrogenproductionspecificallyforthereproductivesystemgraduallyslows;eggsaren’talwaysreleasedeverymonthandmenstrualperiodsmaybecomeirregular.Ourbodiesslowlyadaptoveraperiodfromfourtotenyearsaswesettleintothenormalagingprocess.Thelasttwoyearsbeforemenopausearewhenmostwomennoticethebiggestchange,ashormonelevelsdropmoresteadilythanbeforeinpreparationforcessationofthecycleentirely.

Duringthistime,severalchangeshappenowingtothedeclineinestrogenproduction.Asestrogeninfluencesbonedensity,attentiontobonehealthbecomesparamount.Inaddition,weuseenergydifferently,andcaloricneedsshiftsowecanproperlyfuelourbodiesandpreventweightgainandexcessfatstorage.

WhatReproductiveHormonesDoDuringMenopause

Afteryourperiodhasceasedforoneyear,youareofficiallyinmenopause,theculminationofperimenopausalchanges.Ovarianproductionofhormonesceases

culminationofperimenopausalchanges.Ovarianproductionofhormonesceasesentirely,buttheadrenalglandscontinuetoproducethemforthebody’sneeds.Anyperimenopausalsymptomsusuallydeclineanddisappearatthisstage.Womenbecomemoreatriskforchronicconditionssuchasheartdiseaseandosteoporosis/osteopeniaduringpost-menopause.

ThyroidHormones

Knownasthe“butterflygland”becauseofitsuniqueshape,thethyroidsitsatthefrontoftheneck,whereitregulateshundredsoffunctions,particularlyourmetabolicfunction,growth,andeasingthebodyintomaturity.Thethyroiddependsoniodine,atraceelementnotproducednaturallyinthebody,andgooddiettoproperlyfunction.Iodinefromfoodconsumptionisconvertedtoproducetheproteinthyroglobulin,whichisthenconvertedintoT4(thyroxine)andotherhormones.

TSH(Thyroid-StimulatingHormone).Producedbythepituitarygland,TSHstimulatestheproductionofT4(thyroxine)andT3(triiodothyronine).

T3(Triiodothyronine).ConvertedfromT4viatheliverandothertissues,T3istheactiveformofthyroidhormonethataffectsmetabolicprocesses,weight,energy,memory,cholesterol,musclestrength,heartrate,menstrualcycle,andmore.

T4(Thyroxine).Secretedbythethyroidglanddirectlyintothebloodstream,T4isaninactivethyroidhormonethatfunctionsasastoragecomponentforT3.LevelsofT4inthebodytriggertheproductionorcessationofTSH.

ReverseT3(RT3).AninactiveformofT3isproducedwhenthebodysavesenergyintheT4–T3conversionprocess.Lowlevelscanleadtohypothyroidism,whiletoomuchresultsintheblockageofT3fromitsreceptors.

WhatThyroidHormonesDo

OptimallevelsofT3andT4increaseourbasalmetabolicrate(BMR),causingour

OptimallevelsofT3andT4increaseourbasalmetabolicrate(BMR),causingourbodiestokickintoaction.Bodytemperatureriseswhiletheheartratequickens,andourbodyusesupenergyalotfaster.Thethyroidtapsintotheliverandmusclesforstoredenergyinordertosupportfunctionslikegrowthanddevelopment.

Oftendescribedasa“thermostatsystem,”thehypothalamusfunctionsastheadjusterofthethermostat,thepituitarygland.Whenthetemperature—T3andT4levels—dropstoolowinthebody,thehypothalamusreleasesTSH-ReleasingHormone(TRH),whichtellsthepituitaryglandthatithadbetterheatthingsup.Asaresult,thepituitaryproducesTSH,whichtriggersproductionofT4andupsthetemperature.Sensingtheshift,thepituitarylowersproductionofTSHandthesystemmaintainsbalance.

TheHPAAxisHormones

HYPOTHALAMUSThehypothalamusregulatestheautonomicnervoussystem,sendingmessagesdirectlyfromthebraintovariousareasofthebody,includingthethyroid,pituitary,andadrenalglands,aswellasotherorgans.Itmaintainsoursleepcyclesandappropriateenergylevels,regulatesbodytemperature,andinfluencesourappetite,

appropriateenergylevels,regulatesbodytemperature,andinfluencesourappetite,thirst,weight,moods(suchasangerandfear),bloodpressure,andlibido.

PITUITARYGLANDThepituitaryglandsitsatthebaseofthebrain,physicallyconnectedtothehypothalamus.Consideredthemastercontrolglandinthebody,itproducesawidevarietyofhormones,directlytriggersthethyroidandadrenalcortex,andinfluencesthereproductivesystemandkidneyfunction.

ADRENALGLANDSThepairofadrenalglandssitatopthekidneys,wheretheyproducehormonestohelpregulatebloodsugar,energystorage,theimmunesystem,andmetabolism.Fromsteroidstostresstosex,theadrenalskeepourbodiessafeandprimedforwhateverscenariomightensue.

WhatHPAAxisHormonesDo

Thecomplexityofthebody’ssystemsneverceasestoamazeme,andtheHPAaxisreallygetsthesciencenerdinmeexcited!Theinterconnectednessandinterplayamongsuchtinymoleculesofourbodydemonstratesthesheerpowerofbigthingsinsmallpackages.Butitdoesn’ttakemuchtopushthesedelicatebalancesintooverloadorcompletelythrowthemoff-balance.

Responsibleforavarietyofbodilyprocesses,theHPAaxisdirectlyinfluencesdigestion,theimmunesystem,energystorageandexpenditure,andmoodandemotionalresponses.Theclaimtofamefortheadrenals,however,istheirabilitytorespondtostress.

TheprimaryfunctionoftheHPAaxisistokeepthebodyonanevenkeel,soitactivateswhenexposedtoapotentialstressor—ashort-termstressresponse.Itallbeginsinthehypothalamus,whichperceivesthestressorandbeginstoproduceCRH(corticotropin-releasinghormone)totellthepituitaryglandthatsomethingisposingapotentialthreat.ThepituitaryrespondswithproductionofACTH(adrenocorticotropichormone),kickingtheadrenalglandsintoaction.Theythenrespondtothestressorbyhavingthebodyproduceseveraldifferenthormonesfor

respondtothestressorbyhavingthebodyproduceseveraldifferenthormonesforourownprotection.

Thecatecholamineepinephrine(akaadrenaline)raisesheartrateandincreasesbloodpressure,gettingusreadyforapotentialfight-or-flightscenario:weeitherfightoffthetigerorrunforourlives.Italsodilatesourrespiratorypassages,allowingforgreaterairflowtooxygenateourbodiesforthebattle.Theadrenalsalsoproducetheglucocorticoidcortisol,whichraisesourbloodsugarlevelsinordertofuelthisensuingbattle,withthehelpofadrenalinethataidstheliverintheconversionofglycogen(thinkstoredenergy)intoglucose(fuelforthebody).Italsoredirectsthebody’sattentionawayfromunnecessarysystemsatthetimeinfavorofsurvival,sodigestionandreproductiontakeabackseatinfavorofsavingourownlives.

Whenweperceivethestressortobeeliminated,thebodytriggersanegativefeedbackfromtheadrenalstothepituitaryandhypothalamussothattheyslowtheirproductionofACTHandCRH.Thisreturnsthebodytoanormalbalanceandlifegoeson.

HowHormonalImbalanceHappensandItsResultingSymptoms

Thoughourbodiesareconstantlybombardedfromeveryangleexternally,thewayitrespondsinternallyoftencreatesourhormonalimbalances.Inmyyearsofpractice,Ihavefoundstresstobethesinglebiggestcauseforhormonalimbalanceamongwomen,owingtotheinterconnectednessofalloursystems.Whatwasmeanttobeacomplexmechanismforkeepingourbodiesintopconditioncaneasilytipintoanout-of-whack,imbalancedmess,triggeringmultiplesymptomsandleavingusaskingthatfatefulquestion:HowdidIgethere?

Thatistheexactquestionthirty-eight-year-oldRita,asinglemother,askedmewithinminutesofwalkingintomyoffice.Sufferingfromchronicfatigue,shelookedpanickedandexhausted,andstruggledtogetoutofbedeachmorning.Shebarelyhadenoughenergyinthemorningtomakeherdaughter’slunchandgetto

barelyhadenoughenergyinthemorningtomakeherdaughter’slunchandgettoherdemandingjobontime—ajobthatleftherfeelingoverworkedandunderappreciated.ShehadsubstitutedselfcareandhealthyfoodchoiceswithlongnightsattheofficeandtripstoStarbucks.Oncewefiguredoutthecoreissue,weworkedtogethertogetherbodyandenergybackontrack.

Ifwelookattheshort-termstressfunctioningoftheHPAaxisandapplychronic,unrelentingstresstoit,ourbodiestakeonanentirelynewlandscape.Insteadofmanagingthestressandslowingthehormonalresponsethroughthenegativefeedbackloop,ourhypothalamusbecomesoverwhelmedwithperceivedstress.Inourmodernworld,stresscouldbeanythingfromdrivinginheavytrafficeachday,totaxingjobresponsibilities,toadvertisementsremindinguswehaven’tplannedforretirementyet.Or,itcanbeacommentaco-workersaystous,sendingusintoawhirlwindofworryorfrustration.

ChronicStress=AdrenalStress

UnrelentingstressfromeveryanglecontinuouslytriggerstheHPAaxisuntilitisoverworkedandundercaredfor.Swampedwithexcesslevelsofcortisol,thebodysensesit’sina“MyBodyatWar”state,withdangerlurkingaroundeverycorner.Asaresult,temporaryshutdownsofunnecessarysystemsbecomemorepermanentsituations,causinganonslaughtofsymptoms:

Decreasedmetabolicfunctiontriggersstarvationmodetosaveenergyfortheupcomingbattles.Weneedfewercalorieswhenthishappens,butweoftencontinuetoeatwhateverisavailable,makingitmuchhardertoloseweight.Thereisweightgaininthe“innertube”patternaroundthemiddle,aswellasaroundvitalorgansandinadiposetissuetostoreenergy.Thisincreasesbellyfat.Musclemassdeclinesasthebodyattacksthemtogetglucoseforenergytobattlethethreat.Bingeeatingbecomescommonplacebecausewearefeedinganunmetneed,intheformofstressoremotionaldistress.Addthattoourhabitofscarfing

foodasquicklyaspossibletomovetothenexttask,andeatingbecomesasurvivalmechanism.Pseudo-faminesituationstriggermidnightbingesandcomfort-foodcravings,becausecarbsandsugararewhatwereallyneedasfuelwhenourlivesarebeingthreatened.Increasedsugarconsumptionoverloadsthebodyandcreatesunnaturalhighsandcrashes,muchlikeadrugaddiction.Reproductionisputonholdinfavorofsurvival,becausethebodywouldn’tallowababytocomeintotheworldwherethereisnofoodandperpetualdangerlurkingaroundeverycorner.Bringoninfertility,irregularperiods,PMSsymptoms,andmore.Exhaustionandbrainfogfromchronicstressandlackofsleepbecomethenewnormal.

Andthestressorskeeponcoming.Thesesymptomsarejustthebeginningofhormonalimbalance,andcaneventuallyleadtoscarierconditions,likeType2diabetes,autoimmuneconditions,andheartdisease.

Now,let’saddresswhatI’lldiscussintheFivePillarsofaFoundationalLifestylesectioninPartIII.

Firstoffarenutritionaldeficiencies.Ifyouhaven’tbeenfuelingyourbodyproperly,itcan’tpossiblygetthenutrientsitneedstofunctionoptimally.Addinlackofexercisetokeepyourmusclesprimed,yourheartratenormalized,andyourbodyintopcondition(especiallytocombattheexcessamountsofstress),andyouhavearealproblem.

Andthat’snotall,becausetherearefactorsoutofyourcontrolthataffectyourbody,suchasenvironmentaltoxinslurkingintheair,water,thefoodyoueat,thecontainersyoustorefoodinandcookitin,theproductsthatyouapplytoyourskin,andthemedicinesthatyouareprescribedorbuyatthedrugstore.

Wheredoesthatleaveyou?Inadangerstate,forsure—butdon’tlosehope!Thereisawaytoreversethedamage,rebalanceyourbody,andrechargeyourlifetoincreaseyourvitalityandrenewyoursenseofself.

DoINeedaReboot?

Chancesare,ifyoupickedupthisbookandarestillreading,youneedareboot.Oryouknowsomethingisoffandyou’redesperatetofigureoutasolution.

Iknow.Iwasthere,too.Here’sthegoodnews:youCANdothis!Aretherespecificsignsandsignals

lettingyouknowthatyourbodyishormonallyimbalanced?Yes!IcreatedaquizthatIgivetoallmypatientstoseejusthowofftheirbodiesmay

beowingtohormonalorotherissues.Theyarealmostalwayssurprisedbytheresults.Ican’ttellyouhowmanytimespatientshavetoldmetheyarehealthy,yettheycheckoffnearlyall(ifnotall!)theboxes.

Givenhowpollutedourenvironmentis,howoverloadedwithchemicalsourfoodis,andhowunhealthyourdietscanbe,it’salmostimpossibletolivewithoutanyhealthissuesatall.Therearejusttoomanyexternalfactorsworkingagainstus.Instead,whatyouwanttostriveforisthebestpossiblehealthyoucanhave,givenallthemitigatingfactorsyouface.Beingmindfulofhowwellyoutakecareofyourselfonaday-to-daybasisisastart.Andsupportingyourchangeswiththepowerandpotencyofessentialoilswillkeepyouempoweredtosucceed.

TheComprehensiveHormoneQuiz

TheComprehensiveHormoneQuizwasdesignedtoprovideyouwithasnapshotofyourhormonalimbalancessoyoucanbeginimplementingessentialoils,self-carerituals,andbetterlifestylehabitstogetyourbodybackontrack.BeforeheadingintoPartII,gotowww.drmariza.com/hormonequiztotakethequizandfigureouttherootcauseofyourhormonalimbalance.

TheRoleofYourTrustedHealth-CareProvider

It’sveryimportantthatyourpersonalhealth-careproviderunderstandsandsupportsyourhormonalissueswithoutdenigratingordismissingthem.Ifyouaren’tgettingthesupportyouneed,askfriendsorcolleaguesforrecommendations.Remember,youneedtoadvocateforyourownwellness.Youhavetherighttodemandpropertestingandevaluation.Itcanbedauntingformanyofustoadvocateforourselves,aswearen’tusedtotakinghealth-caremattersintoourownhands—butit’stimetobegin!

So,whilesomedoctorscombinetraditionalmedicinewithaholisticapproachseamlessly,youmayneedtoturnelsewhereforsupportinareaslikenutrition,essentialoils,supplementation,andnaturalhormonebalance.Beproactiveinseekingoutasupportteamwithwhomyoufeelcomfortable.Ateamcanbeveryeffectiveaslongasthereisclearcommunicationaboutyourprotocolsandrecommendations.Lookforfunctionalpractitioners,naturopaths,chiropractors,andotherholistichealth-careproviders.Mostofthemshouldbeabletoorderandcompetentlyaddressanytestingresultsandrecommendations.IhaveprovidedsometrustedsourcestohelpyoufindanintegrativeorfunctionalpractitionerintheResourcessectionofthisbook.

Irecommendthesetestsforeveryonedealingwithapotentialhormoneimbalance.Doyourresearchandreadabouteachoneifitmakesyoufeelmorecomfortable.Youneedtobeonboardwiththisplanbeforewecanbeginourjourneytosuccessandbalance.

TheTestingYouNeed

Thesecretsaucetotestingistomeasurehormonallevelsandexpectimprovementsovertime.Askyourintegrativeorfunctionaldoctortoorderthefollowing:

AcompletebloodpanelThyroidtests:TSH,FreeT3,FreeT4,ReverseT3(RT3),TPOAb,AntiTgAntibodyAdrenaltests:Measureserumcortisolfirstthinginthemorning,before9a.m.,fourdiurnalcortisol(testedfourtimesduringthedayviasaliva),freeandtotaltestosterone,anddehydroepiandrosterone(DHEA)Progesteroneonday21–23(ifyou’recycling)

Fastinginsulinandglucose,HDL,andhemoglobinA1CIGF-1(growthhormone)25-hydroxy-vitaminD,vitaminB12,folate

Foracompletelistoflabtests,testdescriptionsandoptimalrangesforeachtest,headovertowww.drmariza.com/labtests.

Ifyourdoctorwon’torderthesebloodtests,orderthemyourself.FindasourcefortrustedlaboratoriesintheResources(thispage).

Whenyouassessthetestresults,payattentiontothe“normalranges.”Discussthemwithyourtrustedhealth-careprovider,andbearinmindthatjustbecauseyournumberfallsintothe“normal”range,thatdoesn’tmeanthatit’snormalforyou.Anynumberatthehigherorlowerendshouldbequestioned.

WhatEssentialOilsCanandCan’tDo

Inmytimeasahealth-carepractitioner,Ihaveresearched,studied,andrecommendedavarietyofprotocolstomypatients,noneofwhichrevolutionizedtheirsuccesslikeessentialoils.Theimmediatesupportthattheyofferisunparalleled,whichiswhythey’vebeenusedforhundredsofyearsfortheirpotencyandpower.I’llneverforgetmyfirstwhiffofWildOrangeessentialoilandtheimmediateupliftIfelt.

Butbeforewegetintowhatessentialoilscando,letmetakeaminutetoexplainwhattheycan’tdo.

Eventhoughessentialoilsexhibitspecializedpropertiesandarecomposedofhundredsofpotentconstituents,theyarenothormones!Essentialoilscan’tbecomehormones.Theycan’tproducehormones.Theycan’treplacehormones.Naturejustdoesn’tworkthatway.

But—naturegaveustheseamazinggiftsthatcansupportourbodiesinhealingthemselvesandthataffectourbodiesinmiraculousways.Inotherwords,youcantreathormoneswithouthormones.Essentialoilsareyoursupport.Usethemastoolstogetyoutotheendgame:healthyhormonallevels.Buttheywon’tgetyoutherealoneifyouneglectlifestylechoicesthatestablishthefoundationforyour

goodhealth.

HowEssentialOilsSupportHormonesWithoutAddingHormones

Theamazingpowerofessentialoilscansupportyourbodytogetitshormone-balancingsystemsbackintoastablebalance.Scientificstudiescontinuetosupportessential-oilscienceinmakingnewbreakthroughsandindiscoveringthepowerofhowtheirconstituentsinfluencethebody.SometimesIthinkweareabitlateinthegame,sincethesegiftsofnaturehavebeenusedforthousandsofyears,especiallyinEasternmedicine—butbetterlatethannever!

BridgingtheGap—TheFivePillarsofaFoundationalLifestyle

Iamalwaysastoundedbyourbody’sabilitytofunctionandheal,evenunderstressfulcircumstances.Thinkaboutthelasttimeyouworriedaboutacutonyourfingerclosingupandhealing—probablynever.Yourcellscollaboratetohealyourcutwithoutyourevenasking.

Asyoucanimagine,theinterconnectednessofthehumanbodyelementsisremarkablycomplex.Addthattotheintricaciesofourhormonalmakeup,andyou’vegotarealmiracle!

Butyourcellsneedyourhelp.Theverybestandthemostconsistentdailyhabitscanmakeallthedifferenceinhowyoufeel—andespeciallyhowyourbodyfunctions.It’sthedifferencebetweenyourfeelingwiredandtiredthroughoutthedayorexperiencingboundlessenergy.

Asyouknow,Ilearnedthehardwaythatpoordailyhabitscancreatesignificantcellularimbalanceifyouletyourselfsliptoofar.Ihaveafeelingthat’swhyyouarereadingthisbookrightnow!

readingthisbookrightnow!TheFivePillarsoutlinedhereanddescribedinmoredetailinChapter15

supportourverybeing,holdusupwhentimesgetrough,andkeepusbalancedandstrong.Butifweneglectthemovertime,theywillbegintoerode,crumble,andevenworkagainstus,causinginternalproblemsthatoftendon’tbreakthesurfaceuntilit’stoolateforasimplesolution.Thelongeryouignorethedestruction,pushingpastthesymptomsornaivelyacceptingthemasyour“normal,”themoredifficultyourrebootandrecoverywillbe.

Whenourbodiesareimbalancedandunderserved,itisalmostasiftheybegintoresistthechangeswetrytoinstitute.Thisiswhythereisnoovernightsolutiontothisproblem.Whileyoucangetinstantaneousrelieffromusingessentialoils,usingtheminisolationwhileyoucontinuetoallowtheicebergstoexistispointless.Theywillnothelpyoutobridgethegaps;theywillsimplyprovidealightbandageforyourproblems,fulfillinganimmediateneedtoeasethesymptomsmuchthewaymanyover-the-counterdrugssimplymasksymptoms.

Thecombinationofessential-oilsupportandlifestylechangesiswhatwillgetyoubackontrack—butonlyifyouarewillingtomakethechangesandallowthemtimetowork.AcknowledgingthattheseFivePillarsneedsomerebuildingisthefirststepinyourrebootingprocesstothebestpossibleyou.Afterall,yourbodycanonlydosomuchwithsolittle.

Pillar#1—Nutrition

THEPROBLEMByfailingtoproperlyfuelourbodiesandfallingintopatternsofpoor,imbalancednutrition,weunknowinglycreateadownwardspiralofhormonalimbalancefromwhichitishardtorecover.

Addressingnutritionalimbalancesanddeficiencieswithawhole-fooddietandsupplementationwillensurethatyourbodygetsbackintobalance.Nothingisgoingtohelpyouunlessyourealizethatwhatyoueatmattersjustasmuchashowmuchyoueat.Thinkoffoodasinformationforyourbody—youwanttoconveytherightinformationtoyourcellsandorgans.

THEESSENTIAL-OILSSOLUTIONEssentialoilscanhelpyoutoresistthecravingsthathaveyouconditionedtoeatunhealthychoices,cansupportyourbodyinlosingexcessweight,andcanenhanceyouroverallvitality.Thus,Chapter8focusesonweightgaincausedbyhormonalimbalance;Chapter13discussesdigestiveissuesthatmaybeplaguingyouonadailybasis.Andthe14-DayRescuePlan,inPartIII,isthefinalfixthatwillenableyoutoreworkyournutritionalchoicessothatfoodworksforyou,fuelingyourneedsinthewayyourbodyappreciates.

Pillar#2—Exercise

THEPROBLEMWhenyourhormonesareoutofwhack,yournormalexerciseroutinemaynothelpyourecover,andinsomecases,mayevenmakeyoufeelworse.

THEESSENTIAL-OILSSOLUTIONEssentialoilsnotonlyhelpyourbodytorecoverfromthesymptomsofhormonalissuesbutcanalsoenableyourbodytore-centeritselfovertime.Inaddition,theycangreatlysupportyourbodyduringpre-andpost-exerciseroutines,aswellasspeedupyourrecoverytimeafterexercise.

Chapter5coversthefar-reachingdamagethatsustainedcortisollevelsfromstresscandoonyourbody;energyandfatigueareaddressedinChapter6;Chapter8divesintoweightgainandthecravingsthatoftenfuelit.TheroleoffemalehormonesiscoveredinChapter9.Andyou’llseehowtodothebestexercisestotacklehormonalchaosinthe14-DayRescuePlan,whichisinPartIII.

Pillar#3—StressManagement

THEPROBLEMChronic,elevatedlevelsofcortisolandotherhormonescanchipawayatyourbody’ssystems,causingthemtoweakenonebyoneuntilyoucanhavemajorhealthissues.

healthissues.

THEESSENTIAL-OILSSOLUTIONStudieshaveshownthat,whencortisollevelsarehigh,inhalingessentialoilscancalmthemindandrelaxthebody.

InChapter5,you’llreadaboutthedamagestresscando;Chapter11focusesonthefluctuationofemotionsinawoman’slifeandhowtheycanleadyouintoadownwardspiralofhormonaldisaster;andChapter12examinescognition,andhowbrainfogandaninabilitytoconcentrateaffectyourlife.

Pillar#4—ReducingtheToxicBurden

THEPROBLEMManypeopleareshockedwhentheylearnabouthowatoxicloadcanaffecttheircellularfunction,especiallywhenit’stheresultofdecadesofchemicalsandtoxinsstressingthebody.

Strongscientificevidencelinksdangeroustoxinsandsyntheticsinpersonal-careproductstochronicdiseases,reproductivetoxicity,autoimmunity,allergies,andcancer.

THEESSENTIAL-OILSSOLUTIONNutritionalchangeswillhelpridyourbodyoftoxinsfromfood,butriddingyourenvironmentofasmanyothertoxinsaspossible,includingthoseyouputonyourbody,mustbecomeatoppriority.Learningtomakeyourownproductsthatarefreeofharmfultoxins,diffusingessentialoilstocleansetheair,andunleashingthepowerofessentialoilsareallparamountinreversingasmanyoftheseeffectsaspossible.Chapter8explainshowevenyourweightcanbeinfluencedbytoxinsinthefoodyoueat;Chapter14discussestheeffectsoftoxicityandfocusesonshowinghowyoucanmakeyourownall-naturalbeautyandcleaningproducts.

Pillar#5—Self-CareRituals

THEPROBLEMInaworldwherewomenareexpectedtodoitall,oftenattheexpenseoftheirownhealth,theyarequicktoputthemselveslast.Ifyouaren’tthebestpossibleversionofyourself,thenyouarepotentiallyneglectingeverythingyouaretryingtobalance.

THEESSENTIAL-OILSSOLUTIONImaginetheimpactyoucouldhaveonallyourdesiresifyoutrulyfeltgoodfromtheinsideout.Spendingtimecaringforyourselfallowsyoutosupporteveryoneandeverythingelseinyourlife.Essentialoilscanhelpyoufindthatbalance.

InChapter7,youwilllearnhowtoimproveyoursleep;Chapter10focusesonlibidoandrechargingtheenergyinthebedroom.Chapter11addressesemotionalhealth,keepingyouempoweredandpositive,especiallyifyoursymptomsweremisdiagnosedasmentalhealthissueswhentheyactuallywerecausedbyhormonalimbalances.AndChapter15willgiveyouevenmoredetailsaboutself-carerituals.

EssentialOilsTransformedMyLife

Throughoutthisbook,Isharemyownstruggleswithhormonalimbalanceanddescribethecrumblingfoundationthatwasmylife.Iwantyoutoknowthatyou’renotalone,thatyouarenottheonlyonesilentlysuffering.Butyoucannolongerglossovertheincreasingsymptomsandignorethenewonesastheysurface.Thehelpyouseekisinthesepages.Ihonestlycannotimaginemylifewithoutmydailyuseofessentialoils.Iquicklyfellinlovewiththeiramazingpower,andtheirimmediateeffectonmybodyatacellularlevel.Foryouaswell,theycanprovidethesamereliefasIdesiredforsolong,whilesupportingyourbody’sabilitytohealitself.

Unlikemanyover-the-counterandprescribedremedies,essentialoilsnotonlyaffectthebodysystemicallybutalsocanbeusedquitefrequently.Thismeansnotneedingtowaitthirtyminutesforamedicationtocirculatethroughyoursystem.Italsomeansnotmaskingasymptom.Rather,itmeanssupportingyourbodyin

alsomeansnotmaskingasymptom.Rather,itmeanssupportingyourbodyinhealingfromtheinsideout.Italsomeans,however,thatforthemtowork,youneedamajorreboot,identifyingthosefoundationalissuesandsymptomsthathaveplaguedyouthemost.Youstartbyputtingyourselffirstandshiftingyourbelieftoselfcare.

Empoweringwomentoloveandhonortheirbodieshasbecomemymission.Supportedbytheamazingpowerofessentialoils,Ihavehelpedthousandsofwomenfindpersonalsuccesses.Nomatterwhatpointyou’reatinyourlife,youneedsupporttohealyourselfandtimedevotedtoselfcare.Onlythenwillyoubetrulyabletogiveyouralltoothersandtowhatyouenjoydoing.Let’srebuildourfoundation,kickthesymptomstothecurb,bridgethegaps,anddiscoverhowamazingwefeelwhenwerebalance,recharge,andrevitalizeourlives!

S

CHAPTER2

TheGuidetoUsingEssentialOils

tartingoutintheworldofessentialoilscanbeoverwhelming,andthereisdefinitelyalearningcurveinvolved—whichwillbealoteasierwhenyou

knowthespecificsbeforeyouoilupforthefirsttime.WhenIfirstcameincontactwithessentialoils,Iadoredtheupliftingandperky

scentofWildOrangeessentialoil.Phototoxicity,dilution,andingestionweretopicsthatnevercrossedmymind;itwastrulyloveatfirstscent.NowIknowtoalwaysdomyhomeworkbeforeusinganyessentialoil.

Guidedselection,properusagetechnique,andsafetyprecautionsmustbeconsideredpriortolaunchingyouressential-oiljourney.Letmebeyourguideaswetakeawalkthroughthebasics.

HowtoChooseanEssentialOil

Essentialoilsseemtobepoppingupeverywhere,withvaryingbrands,differentclaims,andeverybottlelabeledthatitsoilis“pure.”Icanassureyouthatitjustisn’tthecase.Forstarters,therearen’tstrictregulationsgoverningthepackagingofessentialoilsinthiscountry,leadingtoalotofcompaniessellinghighlyadulteratedoilsthatwillnotyieldyourdesiredresultsandcouldpotentiallyharmyourbodywithwhateversolventsorchemicalslurkinsidethebottle.Theymaybecheaper,butthecheapoilsdonotmeetthequalitystandardsIrequireofmyessentialoils.

Pleasealsoknowthattheblends,protocols,andadviceIgiveinthisbookconcernonlyhigh-qualityessentialoilsfromrespected,trustedcompaniesthatadheretocertainqualitystandards.(Usingmysuggestionswithlesser-qualityoils

justwon’tbeaseffective,soyou’llbewastingyourtimeandmoney.Butdon’tjusttakemywordforit.Doyourownresearchtolearnthebasicsandtofindacompanythatpracticesthesafetyandqualitystandardsyoucantrust.)

Whyaretheselesser-qualityoilssignificantlylesseffective?Becausetheyaren’tmeantfortherapeuticbenefitsandtheydon’tmeethigh-quality,scientifictestingstandards.Therearedifferentgradesofoils,and98percentoftheessentialoilscurrentlyproducedfallintooneoftwocategories:foodgradeorperfumegrade.Inadditiontobeingheavilyadulteratedwithadditivesandsolvents,theirmainpurposeistoprovideastandardscentfortheirparticularpurpose.So,lavendersoapalwayssmellsthesamefromCompanyA,whilelemoncleaneralwayssmellsthesamefromCompanyB.Consumersknowwhattoexpectwhentheyrepurchasetheirfavoriteproducts—andthat’saconsistencyinfragrance.Also,all-naturalessentialoilscannotbepatented,butmainstreamcompanieswouldratheruseasyntheticversionformedicines,perfumes,personal-careproducts,andfoods.

IntheUnitedStates,mostperfume-gradeoilssoldas“pure”aresimplyfragrance-gradeanddiluted.Butnotjustdilutedwithalcohol,water,orotheroils.Theyalsohavebeencreatedwiththeuseofsyntheticchemicals—colorless,odorlesssolventsthatwillremaininyourbottleofoil.Youmayfindthatyourbodyimmediatelyrespondstotheseadulteratedoils,oryoudevelopsymptomsovertime.Ifyou’reonlylookingfortheperfumeresultsoftheseoilsasfragrancesforlaundry,airfresheners,orcleaners,thenadulterationmaynotbeaproblem.ButIprefernottohaveanysortofchemicalsfreelyroaminginmyenvironmentandIwouldNEVERputthemonmyskin.

So,howdoyouknowwhatyouhave?StartwiththePaperTest:Putonedropofthequestionableoilonapieceofpaper.Letitsitandevaporateforanhour.Ifthereisanyringorresidueleftbehind,youhaveanadulteratedoil.ThistestworksformostessentialoilssuchasPeppermint,Lemon,andLavender.Notethatthistestwon’tworkforMyrrh,Patchouli,andtherareabsoluteslikeJasmine,Rose,andVanilla,whichmustbeprocessedwithsolventsowingtotheirmoredelicatenature.

ThecompaniesIrespectmostandwhoseproductsIfeelcomfortableusingpaycloseattentiontowheretheoil-producingplantsaregrown,theirharvesttime,andtheproperdistillation,withcaretotemperatureandlengthoftime.Itdoesconcern

theproperdistillation,withcaretotemperatureandlengthoftime.Itdoesconcernmethattherearen’tmoreregulations,whichiswhythecompaniesItrustsettheirownqualitystandards.Forthehighest-qualityessentialoils,theanswershouldbeyestothemajorityofthefollowingquestionsyoushouldaskoftheproducers:

Doesthecompanydisclosewheretheoilissourced?Dotheytakecaretoharvestatpeaktimestoensurethehighestqualityproduct?Dotheyusetestingprocedurestoensurepotencyandpurity?Havetheycreatedpartnershipswithlocalgrowersandharvestersforamutuallybeneficialrelationship?Dotheyusesoundbusinesspracticesandaretheirleaderstrustworthy?Arebothgaschromatographyandmassspectrometrytestsdonetoensurequality?(Bothofthesetestsmustbeusedtoverifythepresenceofthecorrectcompoundsandtoensurethatnoimpuritiesarepresentinthefinalproduct.)Istestingdoneformicrobialproperties?

Therearestepsyoucantaketoensurethatwhatyoualreadyhaveonhandarehigh-qualityessentialoils,aswellastoassesstheoilsyouareconsideringpurchasing.

TenAssurancesforHigh-QualityEssentialOils

1. Names.Thecommonandscientific(Latin)namesofthesourceplantshouldbeclearlydisplayedonthelabel.Iftheoilisdiluted,thatshouldbelabeledandthecarrieroilshouldbelisted.Ifitisablend,everyessentialoilcontainedthereinusedshouldbelisted,withitscommonandscientificnames,aswellasanycarrieroils.

2. ATI.Eachbottleshouldbelabeledwiththerecommendedusageguidelinesforthatparticularoil:aromatic(A),topical(T),orinternal(I).Sometimesdirectionsmaybewrittenonthebottle,butmosttimesthedirectionsaresimplylabeledwiththeseletters.

3. TherapeuticGrade.Thegradeshouldbeclearlylistedand/oradvertised.Thisreferencesthepresenceofeachoil’sprimaryconstituentsinproperform,aswellasitshealthbenefits.Companiesproducinghigh-qualityessentialoilsusuallyhavetheirowninternalqualitystandardsthatindicatetheirprocessforensuringtheiressentialoilsarepure,potent,andeffective.

4. BottledandCapped.Thebottleshouldbedarkglass(amberorcobalt)toprotectfromsunexposure,tightlycapped,storedorpresentedupright,andfittedwithanorificereducer(aplasticinsertthatsealsthetopofthebottleandprotectsitfromoxidationfromairexposure).Droppertopsshouldonlybeaddedafteryoupurchasetheoil.

5. Size.Sizesforhigh-qualityessentialoilsareusually5-,10-,or15mL,dispensedforusewithanorificereducerthatproducesdrops.A15-mLbottleofessentialoilcontainsabout250drops.Itmaynotseemlikealot,butbecauseyouwillonlyuseonetotwodropsperrecipe,thebottleusuallylastsquiteawhile,makingitmorecost-effectivethanitsmedicinalcounterparts.Whenyouconsidercostperdrop,essentialoilsarenotexpensive.

6. Price.Oilsthatareallpricedthesameareagiantredflag.Eachoilrequiresauniqueprocessofgrowing,harvesting,andextracting,aswellasadifferentamountofplantmaterial,sopricesshouldalwaysvary.Forexample,ittakesapproximately105poundsofrosepetalstoproducea5-mLbottleofRoseessentialoil—andweallknowrosesaren’tcheap!

7. ExpirationDate.Mosthigh-qualityessentialoilsofferanexpirationdateforshelflife,butthisisbecausemosthavealsobeenapprovedasfood-gradeandarestampedwiththeacronymGRAS(generallyrecognizedassafe)intheUnitedStatesforuseincooking.Thisdoesn’tmeanthattheyaresafeforinternalusageasasupplement,however.Atminimum,theexpirationdategivesyouanindicationofhowlongabottlehasbeensittingonashelf.

8. Company.Doyourecognizethecompanyname?Haveyouresearcheditandfeelcomfortablewithwhatyoufound?Doesitpassthesuggestedquestionsonthispage?

9. Senses.Smelltheoilforacrisp,clean,andbalancedscent.Feeltheoilto

seeifitleavesaresidue.Watchitonyourskinforquickabsorptionintoyourskinwithonlyacleanscentremaining.Ifthescentadverselyaffectsyouortheoilsdon’tabsorb,thenproceedwithcaution.

10. Potency.Howmuchdoyouhavetousetoachieveyourdesiredresults?Ifit’smorethanoneortwodiluteddrops,youhavealesser-qualityoil.Ifyouusealotandexperiencenoresultsorhaveadverseeffectssuchasskinirritationsorothersymptoms,youprobablyhavealesser-qualityoil.

Forwebsitesthatrecommendwheretobuyhigh-quality,therapeutic-gradeessentialoils,seeResources.

HowtoUseEssentialOils

Asmentioned,essentialoilscanbeusedinthreedifferentways:aromatically,topically,orinternally.Notallthesemethodsarerecommendedforeachoil,sobesurethatyoucheckthebottlefortherecommendedusageorfollowmyguidelinestoensureyouareusingthemproperly.Alltherecipesinthisbookshouldbeusedinoneofthesethreeways.Rememberthateachpersonisdifferent,andtheessentialoilsmaycausedifferentresponses.Itprobablywilltakesometrialstofindyourpreferredmethodsforusingeachoilorblend,butdon’tletthisdiscourageyou!

Therearethreemaingroupsbywhichweclassifyessentialoilsbasedontheireffects:calming/soothing,uplifting/energizing,andgrounding/balancing.Theseshouldbeguidelinesfortheeffectsyoucanexpectwhenusingaparticularessentialoil,andyouwillseemeusethesetermstodescribetheeffectsofoilsIrecommendinthisbook.

Asalways,discussyourimplementationofessentialoilsinyourroutinewithatrustedintegrativehealth-careprovider,oressentialoilexpert,especiallyifyouhaveanypreexistingconditions.Thatsaid,trustyourgutandstandupforyourselfifyourpractitionersrolltheireyesatyou.Youmaywanttoseekoutamore

ifyourpractitionersrolltheireyesatyou.Youmaywanttoseekoutamoreholistichealth-carepractitionerwhoisacceptingofalternativeandEasternformsofcare,ifyourcurrentproviderisn’twillingtoworkwithyourrequests.YouaretheCEOofyourownhealthcare!

UsingEssentialOilBlends

Whileharnessingthepotencyandpowerofasingleessentialoilisextremelybeneficial,evenmoreprofoundeffectscanbeachievedbyusingmorethanone.Afterspendingyearsresearchingthemosteffectivecombinations,I’vecreatedandtestedprotocolsthathaveworkedformypatientswithgreatsuccess,andtheywilldefinitelysupportyouaswell.Youwillseemanyrecipesforessentialoilblendsinthisbook;eachoilwasselectedforaspecificreason,includingconsiderationofitsconstituentsandblendingpropertieswiththeothersuggestedessentialoils.

Whetheryouchoosetoinhale,diffuse,apply,layer,oringesttheseessentialoils,rememberthatyouwanttogivethemanhonesttry.Don’tgiveupafteroneapplicationortrial,asyourbodyneedsdifferentthingsatdifferenttimes,oritmayneedtheoilstobeappliedinacertainlocationorlayeredinaparticularorder.Workwiththemandgiveeachachancetohelpyouwhenyouneeditmost.

AromaticUses

Theeasiestwaytouseessentialoilsisaromatically.Owingtotheirvolatilenature,essentialoilsquicklyevaporateandpervadeanarea,directlyenteringthelungsandthebrain’solfactorysystem,wheretheystimulateolfactoryreceptors.Mitralcellsthencarrytheoutputsignalsfromtheolfactorybulbtothelimbicbrain,whichinfluencesemotions,memory,sleep,andhormonalbalance,aswellastootherareasofthebrain.

Evenmoreamazingly,fromasimplewhiff,theoilsabsorbintoyourbloodstream,wheretheytravelthroughoutyourbody,affectingtheareasthatneedthemmost.Thelongeryouexposetheoilsdirectlytoair,themoreintenseeffectandaromayouwillexperience.Eventually,theyareexcretedthroughthekidneys,

andaromayouwillexperience.Eventually,theyareexcretedthroughthekidneys,lungs,andpores,aftertheiramazinginfluenceonyourentirebody.Mostimportant,theycandirectlyaffecttheendocrinesystem,responsibleformuchofourhormoneproductionandtheHPAaxistohelpyoufindandkeepthebalancethatyouneed.

Underthe“aromaticumbrella,”thereareseveralwaystousetheessentialoils:directinhalation,indirectinhalation,steamers,anddiffusion.Usedtopically,however,youwillalsoexperiencearomaticbenefits.Irecommendgivingeachatrytoseewhichmethodyouprefer;youmayfindthatyoulikecertainblendstobediffusedwhileforothersyoumaywanttocrackthetopofthebottleandtakeinadeepwhiff.It’sallaboutwhatworksforyou!

DIRECTINHALATIONOpeningabottleandinhalingeasilyintroducesthesepowerfularomasintoyourbody,affectingyouremotions,mood,andothersystems.Becarefulnottoputthebottletooclosetoyournoseoreyes,though,asthevaporscanbeintense.Asageneralruleofthumb,holdthebottleanarm’slengthawayandslowlybringitin,breathingdeeplyandpausingtoassesstheeffects.Untilyouknowhowanoilaffectsyou,takecarenottooverloadyoursensetooquickly.Directinhalationshouldalwaysbethefirstwaytouseanewoil.

Ifallgoeswellwithyourinitialtest,youcanmoveontopatch-testingtheoil(seethispage).Ifyouhavenoreactions,thenyoucanusethepalminhalationmethodfordirectinhalation.Todothis,putadroportwoinyourpalms,rubthemgentlytogether,andthencupthemoveryournoseandmouthbeforedeeplybreathing.

INDIRECTINHALATIONForthismethod,addoneortwodropsofessentialoiltoanobjectthatwillthenallowaslower,sustainedreleaseofitsaroma.Acottonballortissuestrategicallyplacedallowsyoutodosoinspecificlocations.Forexample,tryattachingacottonballorwoodenclothespintoafanorairvent,putafewdropsdirectlyonthefiltersofyourairconditioner,orhidefeltsquareswithoilsinyourcar,drawers,gymbag,orpurse.OneofmyfavoritetricksistoputadroportwoonthescarfI’mwearing

thatdayforasustainedeffect.EveryonealwayscommentsonhowgoodIsmellandIreapthebenefitsofthearomatherapy—andsodothosearoundme.

Therearealsomanyoptionsfordiffuserjewelry,fromlavabeadstodiffuserlockets,chicleatherbraceletstoclaypendants.Whynotaccessorizewithaboostofessentialoilsthataremorepotentandbeneficialthananyperfumeyou’veevertried?Theyalsomakeamazinggifts,especiallyforthosepeopleinyourlifewhomayneedanessentialoilboostaswell.

DIFFUSIONDiffusionornebulizingdiffusiongenerallyreferstosmalldevicesthattakethepowerofessentialoilsandcreateafineairbornemistthatfillsalargerarea.Thoughmanypeopleprefersustaineddiffusion,Irecommendonlydiffusinganhouratatimeandthentakingabreaktogiveyoursystemsareset.Besuretousecareifyouhaveapreexistingrespiratoryconditionanddiscusstheuseofadiffuserwithyourtrustedhealth-careprofessional.Manypeoplewithrespiratorydifficultieshavefoundgreatsuccesswithdiffusers,butyoualwayswanttoerronthesideofcaution,especiallyifyouareusingothermedicationstocontrolyourcondition.

Myfavoriteisanultrasoniccool-airdiffuserthatusesultrasonicvibrationstoturnawatervapor/essentialoilmixtureintoafineairbornemist.Theoilscanthenremainsuspendingintheairforseveralhoursforsustainedbreathablebenefits.Youonlyneedtoaddfourtosixdropsofhigh-qualityessentialoiltoaboutacupofwaterandpushthebutton.

Besuretofollowthemanufacturer’ssuggestionsonyourdiffuserforuseandcare.Thediffuserrecipesinthisbookwereallcreatedforanultrasoniccool-airdiffuser.

Otherdiffusersblowairthroughanoil-soakedpad,butthisjustdoesn’tdothejoblikeanultrasoniccool-airdiffuser.Also,definitelyavoidusingadiffuserthathasaheatingelementthatcomesintocontactwithanyoil,whichcanbreakdownthechemicalconstituents,therebyreducingtheeffectivenessoftheoils.Avoidusinghumidifiersorvaporizers,sincetheircomponentsarenotmanufacturedforusewithessentialoils;essentialoilscanbreakdowntheplasticsandcausetoxinstoleachoutintotheair,eventuallyruiningthemachine’sparts.

UsingSteaminYourHome

Steamcanbeanaturaldiffuserforessentialoilswhenusedintherightway.Addingafewdropsofessentialoiltoasteamymugofwaterandtheninhalingdeeplycanalsogiveyouthetherapeuticbenefitsofadiffuserwithoutamachine.Ortryasteamyshower.Aspritzwillopenyourairways,awakenyoursenses,andbringyoutobalance—youjustneedtoaddwaterandessentialoilstoatwo-ouncespraybottleandkeepitintheshower.Forarecipe,seeChapter6.

TopicalUses

Topicalapplicationofessentialoilstotheskinallowsthechemicalconstituentstocombinewiththenaturalsebumofyourskinforabsorptionintothebody.Fromthelymphaticsystemtosofttissue,theoilspenetratedeepintothebody.Muscles,surroundingtissue,andallothersurroundingareasreceivethebenefitsastheessentialoilsmaketheirwayintothebloodstreamandtravelthroughtheorgansbeforebeingexcreted.Also,byapplyingtheoilstoyourskin,yougetthearomatherapeuticbonuseffectofbreathingintheirscent,too.

NEATVS.DILUTEDRememberthatthepotencyofpure,high-qualitytherapeuticessentialoilsrequiresonlyadrop(orless)tobeusedformaximumbenefit.Asaresult,wegenerallytalkwithtwotermswhenreferringtotopicalapplication:neatanddiluted.

Neatmeansapplyingthedropofoildirectlytotheskinfromthebottle.WhilethereareseveralessentialoilsIfeelcomfortableusingneat,suchasLavenderandFrankincense,Ialwaysrecommenddilutingessentialoilstoknowhowyourbodywillreacttothem.Ifyouhappentoapplyanoilneat,youcanalwaysdiluteitquicklyafterwardorifareactiondevelopswithoneofthepreferredcarrieroilsmentionedonthispage.

Dilutionhappenswhenyoumixtheessentialoilwithahigh-qualitycarrier

oiltokeepitfromevaporatingtoofastandtocoveralargerareaoftheskin.Thecarrieroilalsohelpstopreventthepotentialofanadversedermalreaction.Whileoilsrepelwater,theyarelipophilicwithothernaturaloilsandfattysubstances,combiningandblendingwellfortopicalapplication.

Myfavoritecarrieroilsincluderaworganiccold-pressedunrefinedcoconutoil(solidform),fractionatedcoconutoil(liquidform),jojoba,grapeseed,orsweetalmondoil.Jojobaworksthebestforanyapplicationonyourface,sinceitistheclosesttoyournaturalsebum.Iusecoconutoilandsweetalmondoilmorethananyoftheothersowingtotheirlightscentandadditionalbenefitstothebody.Seemoreoncarrieroilsonthispage.

WHERETOAPPLYESSENTIALOILSTherecipesthisbookprovidesrecommendapplicationlocationsanddirectionsonhowtoapply.Thoughthesearesuggestedlocationsthatyoushouldtryfirst,youshouldalsotrustyourgutandexperimenttofindtheplaceorplacesthatworkbestforyou.Knowingyourbodyiskeytomakingessentialoilsworkforyou.Ingeneral,however,Ialwaystellmypatientsthefollowing:

WhereNeeded.Thegeneralruleforessentialoilsistoapplythemdirectlyorclosetowheretheoilisneeded.Forexample,ifyouaredealingwithtensioninyourback,youcouldmassagedilutedPeppermintoildirectlytothesorespot.However,ifyouarelookingtoalleviateatensionheadachebehindyoureyes,youwouldneverapplytheoilsdirectlytoyoureyes.Instead,optforlocationsclosetotheeyes,suchasonyourforeheadoryourtemples,sincetheoilswillgowheretheyareneededonceabsorbed.

PulsePoints.Behindtheears,ontheneck,temples,wrists,ankles,andoveryourheart—theseareallknownaspulsepoints,orplaceswhereyoucanfeelyourheartbeatthestrongest.Theyallowtheessentialoilstobequicklyabsorbedintothebloodstream,butarealsoideallocationsforaromatherapeuticbenefits.Youdon’thavetoapplyessentialoilstoallofthematthesametime,thoughsomewomenfindthatthisworksthebestforthem.Experimentwithoilsindividuallyandincombinationstoseewhatgarnersmaximumresults.Forme,amagicspotisrightbehindmyears—Igetthebenefitofaromatherapyalldaylongwhilemybody

reapsthebenefits.Otherfriendsswearbytheankleapplication,especiallyforoilsusedtopromotearestfulnight’ssleep.Besuretokeeptrackofyourapplicationssoyoucanfindthebestsolutionsforyourindividualneeds.

FEWSpots.FEWspotsenablequickabsorptionthroughthelargestporesonthebody—feet,ears,andwrists.KnowninEasternmedicineasthepipelinetothebody,thesolesofthefeethavebeenusedforcenturieswithreflexologytodirectlyaffectcertainareasofthebody.Areflexologychartwillshowyouthecorrespondingareasofthebody,andyoucangentlymassagetheoilswhereindicatedformaximumbenefit.

APPLICATIONTECHNIQUESLayering.Applyingoneoilatatimedirectlyontopofanotherinaspecific

orderisknownas“layering.”Applyoneoilfirst,rubitin,waitafewseconds,andthenapplythenext.Repeatthisprocessuntilalloilshavebeenapplied.

Idon’tnecessarilyrecommendtryingthiswithoutrecommendationandguidance,butusingseveraloilsforthesameissuecanbeextremelybeneficialwhenlayered.Atrickforlayeringistousewhatiscalleda“driver”oillast,suchasPeppermint,sinceitwillhelptheabsorptionofotheroils.

Massage.Everyonecanusearelaxingmassagetode-stressorreleasetension,especiallywomenafteralongday.Itisalsoagreatwaytoboostthelibido,asthesenseoftouchreleasesthefeel-goodhormoneoxytocin.Fortherapeuticmassage,Irecommendusinga25percentdilution,oronedropofoilforeverythreedropsofcarrieroil,or25dropsinateaspoonofcarrieroil.Unlessyouareacertifiedmassagetherapist,Irecommendstartingwithslow,gentlestrokesandlightpressurewhenusingessentialoils.

Compresses.Compressesallowtherepulsionofoilandwatertoworktoyourbenefit.Afterapplyingessentialoilstopically,addawet,warmwashclothontop,allowingthewatertopushtheoilsindeeper.Thiswillenhancethearomatherapeuticbenefitoftheoils.Cool-watercompressescanhelpsootheawayhotflashes,oreasethediscomfortofmuscleaches,swelling,sprains,orbruising.

TeeShirtTent.Foraromatherapeuticbenefitcoupledwithdeepbreathing,

Irecommendthe“teeshirttent.”Placetheessentialoilsdownyourdécolletage,tuckyournoseunderyourteeshirt,andpracticeyourdeep-breathingtechniques.Irecommendafewdeepbreathsinthetent,andthenafewoutsidethetent,alternatinguntilyoufeelrelief.Theoilswillaffectyourbodilysystemsthroughdirectabsorptionwhileallowingyoutobreatheintheirbenefits.

Baths.Bringonthenighttimeself-carerecipeandthesoothingEpsomsaltbath.Add¼cupofEpsomsaltstowarmbathwaterfirst,swirlingtodissolve,andthenaddthreetosixdropsofessentialoils.Withoutthesalts,theessentialoilswillsimplyfloatonthesurfaceofyourbath.(Anditdoesn’thurtthatEpsomsaltsaremadefrommagnesium,whichhelpsyougotosleep.)Donotsoakformorethantwentyminutesbeforerinsingoff.Alwayshydratewellbeforeandespeciallyafteryourbath.

InternalUsesofEssentialOils

Thereisanongoingdebateinthearomatherapycommunityaboutingestingessentialoils,andIwouldonlyeverconsideringestionofpurehigh-qualitytherapeuticessentialoilsrecommendedforinternalusage.Someoilsarefarmorepotentthanothers,andthisisadecisionyoushouldmakeonlyafterconsultingatrustedhealth-careproviderexperiencedintheiruse.Notalloilsarerecommendedforinternalconsumptionasasupplement,sodoyourhomework.YouwillseethatIdogiveguidelinesforspecificinternalusesforoilsthroughoutPartII,butthosereferonlytohigh-qualityoils.

Personally,Ilovetoaddadropofessentialoilstomywaterinfusionsorgreensmoothiesforenhancedflavor,butalsobecausetheysupportmyimmunesystemandhormonalbalance.Ioftenuseherbaloilsinmycookingaswell,aftercheckingthattheyarefood-gradeessentialoilsstampedwithGRAStoensuretheircertification.

Itisnotrecommendedtotakeessentialoilsinternallywhenpregnantorbreastfeedingunlessyouhavebeengiventhego-aheadbyanaromatherapyexpertorhealth-carepractitioner.

BasicEssentialOilSupplies

Basicterminologyintheessential-oilworldcanbeconfusingifyoudon’tknowthelingo.Therearealsocertainsuppliesyouwillwanttohaveonhandbeforebeginningyourjourney.Followingisalistofmymust-havesupplies,especiallyfortherecipesinthisbook.TheResources(seethispage)willprovideyouwithalinktomyGettingStartedwithEssentialOilsChecklist.

CarrierOils

Acarrieroilisanindispensablepartofyouressential-oilarsenal.Itcanbeanykindofneutralvegetable,nut,orseedoilthatblendswellwithessentialoilstodilutethem.Lookforcold-pressedorexpeller-pressedoilsinsteadofsolvent-extractedbrandssoyoucanavoidanyaddedchemicalsduringtherefiningprocess.Thesearemyfavoritechoices.

OrganicCold-PressedUnrefinedCoconutOil.Atroomtemperature,coconutoilwillbeopaquewhiteandsemi-solid(likevegetableshortening),butbecomesaclearliquidwhenslightlywarmed.Unrefinedoilretainsthebeachysmellthatmanyofuslove,butkeepinmindthatthisscentwillcombinewithwhateveressentialoilyouuseitwith.OrganicCold-PressedRefinedCoconutOil.Theunscentedversionofthecoconutoildescribedabove.Itworksbesttonotcompromisethearomaoftheoils.FractionatedCoconutOil(FCO).Alwaysliquidatroomtemperature,FCOismyoilofchoiceforbasicdilutionandmakingrollerballbottles.Ibuymineinapumpbottleforeasyfilling.JojobaOil.Asitisclosesttothenaturalsebumofourskin,IpreferjojobaoilwhenI’mmakingproductsthatareappliedtotheface.Naturallygreaselessandeasilyabsorbable,jojobaoilhasalongshelflifeandiseasilyadaptabletoavarietyofskin-careproducts.

SweetAlmondOil.Anotherfavoriteforrollerballrecipes,sweetalmondoilisrichinvitaminsBandE,buthasashortershelflifethanothers.Itshouldbeavoidedifyouhaveanyallergiestotreenuts.GrapeseedOil.Slightlygreenish,nutty-scented,andverylight,grapeseedoilworkswellformassageoilblends.

Containers

Whileyouressentialoilsshouldcomeinatightlycappeddarkglassbottlefittedwithanorificereducertocontroltheflowoftheoilandensureitonlycomesoutindrops,youmightwantadifferent-sizecontainerforyourblends.Theseshouldalsobedarkglasswitheitheranorificereduceroradroppertopforeaseofuse.

Drams

Dramsaretinybottlesusedforsamplesizesoron-the-gooils,andareusually1-and2-mLsizes.Mostcomewiththeirowntinyorificereducersthatallowforsmaller-sizeddrops.Thereducersareeasytopopinbutdifficulttoremove,somostpeopleforgorefillingdramsandjustfillanewone.Somepipettesfitintothesmallholesforeasyrefilling.Itotearoundacollectionofdramsinmyessential-oilkeychainforallmyon-the-goneedsandespeciallywhenI’mtraveling.

DropperTops

Droppertopscaneasilyreplacetheorificereducerandcaponyouressential-oilbottlesandprovideaneasywaytomeasureoutrecipes.Besurethatyoupurchasedroppertopswithglasstubesinthesizemeanttofityoursizeofbottles.Onlyonedroppertopshouldbeusedperbottle,andyoushouldn’tswitchthemfromonebottletoanother.Thisisapersonalpreference,butIdefinitelythinktheycomeinhandyformixingrollerballsorfillingdrams.

PersonalInhalers

Theselittledevicesaresmalltorpedo-shapedplasticcontainersmeanttofitinthenostril.Theydiffuseyourownpersonalblendofoilsforeasyinhalation.Touse,simplyuncapthelid,holdthetipuptoanostril,pinchtheoppositeoneclosed,andinhale.Theyareadiscreetwaytoenhanceyourdeepinhalationtechniques.

ToMakeYourOwnPersonalInhaler

PersonalinhalerCottonwicksGlassdishorbowlTweezersEssentialoilsofchoice

Removethecottonwickfromtheplugoftheinhalerandlayitonaglassplatewitharimorinabowl.Chooseanessentialoilorblendandhavethebottlesreadytogo.Theoverallnumberofdropsshouldbeabout15,andsimplyaddthemdirectlyonthewick.Tweezerscanbeusedtomovethewickaroundsothatallessentialoilsareabsorbed.Usingyourtweezers,pickupthewickandreplaceitintotheplugandscrewthecapbackintotheinhalertube.Replacethecaptightlyandyou’rereadytogo.

Pipettes

Disposableplasticbulbsusedforquickdistributionofessentialoilsintoothercontainersareknownaspipettes.Theyaregreatifyoudon’twanttospringforthemoreexpensivedroppertops,astheyareinexpensive.Besuretouseonepipetteforeachoilanddonotmixthem.

RollerballBottles

Usuallyfoundin5or10mLversions,rollerballbottlesareglasscylindersfittedwithasmallplasticcapwithaballinit.Thesearemyfavoritecontainerstotake

withasmallplasticcapwithaballinit.Thesearemyfavoritecontainerstotakemyblendswithmeforeasyapplication.

Toapplytheoils,youtipthebottletomoistentheball,andthenrollitdirectlyonyourskin.Manyrollerballbottlesareclearglassbecausetheyaren’texpectedtobestoredforlong,thoughdarkglassversionsarealsoanoption.Keepaneyeoutfortheoilinthebottletobecomecloudy,however,whichhappensfromfrequentuseduetodeadskincellsthathaverolledbackintothebottle.Whenthishappens,it’stimetoreplacetheoil.

ToMakeYourOwnRollerballBottles

RollerballbottleEssentialoilsofchoiceCarrieroilofchoice

Unscrewthecapandremovetherollerballtopbypoppingitoffwithyourthumbandforefinger.Settheglassbottleonalevelsurfaceandcarefullyfillwithyourrollerballblendrecipe.Topofftherollerballwithacarrieroil.Whenfinished,replacetherollerballtopbygentlypushingitbackintotheglassbottleandtightlyscrewingthecapbackon.Shaketocombinetheoilsandapply.

EssentialOilSafetyTips

HonestywithYourHealth-CareProvider

Honestyandopennesswithyourtrustedintegrativehealth-careprovideristhebestpolicy.Sinceyourproviderwillhaveyourmedicalhistory,heorshemaybeabletoproperlyadviseyouonusingessentialoils,especiallyifyouhavepreexistingconditionsorarealreadytakingprescriptionmedications.Thatsaid,manymainstreamhealth-careprofessionalsarenotknowledgeableaboutessentialoilsandmaydiscouragetheiruse.Alicensednaturopath,acupuncturist,herbalist,oraromatherapistwillbeabletogiveyouexpertadvice.

Dilution

Dilutionwithacarrieroilnotonlyincreasestheareaofdirectapplicationbutalsohelpstoprotectyourskinfrompotentialsensitivity.Foradults,high-qualityessentialoilsshouldalwaysbedilutedatleast25percent,or25dropsinateaspoonofcarrieroil.Someofthemoreskin-sensitiveoilsorphototoxicoilsshouldbeevenfurtherdiluted(seethispageandthispagefordetails).

OilRepelsWater

Theelementaryschoollessonthatoilandwaterdon’tmixapplieshereaswell.Theynaturallyrepeloneanother,whichbecomesanissuewhenyoutrytowashoffanessentialoil—itwillonlydrivetheoildeeper,intensifyingyourproblem.Instead,youshouldalwaysdilutewithacarrieroiltopreventfurtherirritationorcrosscontamination.Continuetodilutewithacarrieroileveryfifteenminutesuntiltheirritationceases.

Thesepropertiescomeinhandy,however,whenyouwantdeeperpenetrationofanoil.Thenyoucanoptforawetcompressasdescribedonthispage.

Patch-Testing

Withanynewessentialoil,itisbesttotestforpotentialirritationsfirstbeforeusingitasplannedinarecipe.Addonedroptooneteaspoonofacarrieroilandrubontothebottomofyourfeet.Waittwenty-fourhourstoseeifthereisanyreaction,and,ifnot,thenmoveontoanotherareaandtestagain.Remember,ifyoudohaveareaction,alwaysdiluteitwithacarrieroilratherthantrytowashitoff.

Phototoxicity/Photosensitivity

Phototoxicoilsarethosewhoseprimaryconstituentsreactwiththesunbycausinghyperpigmentation,blisters,orburnsthatcanpotentiallyscaryourbody.Anexampleofphototoxicityisusinglemonjuicetolightenyourhairinthe

exampleofphototoxicityisusinglemonjuicetolightenyourhairinthesummertimeasanall-naturalalternativetoexpensiveandtoxicchemicals,butthissametechniquecanbedetrimentaltotheskin.IrecommendnotusingtheseparticularoilsonanyexposedskinorwhenyouwillbeindirectexposuretosunlightorUVrays,especiallyinthesummerorinhotclimates.Citrusoilsarenotoriouslyphototoxic,sousecarewhenexposingyourskintotheapplicationsitesforatleast12to72hourspost-application.Beextracarefulwhenusingsomeofthemostphototoxic:Bergamot(theworstoffender),Lemon,Lime,Grapefruit,WildOrange,oranycold-pressedcitrusoil.Followtheguidelinesinthisbookwhenusingtheseoilsindividuallyorwithblends,butgenerallyuseatleast1:4dilutionratio,or25percentdilution,whenapplyingtopically.

PotentiallyPhototoxicEssentialOils

Angelica

Anise

Bergamot

BitterOrange

Celery/CeleryLeaf/Seed

Coriander

Cumin

Dill

FigLeafAbsolute

Ginger

Grapefruit

Lemon

Lemonverbena

Lime

MandarinOrange

Orange

Tagetes

Tagetes

Tangerine

WildOrange

Yuzu

Reactions

Ifyoudohaveareactionorasensitivitytoaparticularessentialoil,itisalmostalwaysbecausetheoilhasnotbeendilutedenough.Sometimesthereisaninitialreactiononlybecausetheessentialoilwastoostrong,soahigherlevelofdilutionwillstillallowyoutouseit.Forareactiontooccur,however,aplantproteinmustbepresentintheoil,thoughmostproteinsareremovedduringthedistillationprocess.

Ifyouknowthatyouareallergictoacertainplant,flower,orspice,beextremelycautiouswhenworkingwithitsessentialoil,asyoumayhaveareactiontoitsscentevenifyoudon’ttouchtheoil.

Ifthereisanyreaction,remembertonotwashitoffwithwater;dilutetheareawithmorecarrieroiloverthenextfewhoursuntilanyirritationisgone.Alwayscontactyourhealth-careproviderifyouhaveanyquestions.

Skin-SensitiveOils

Certainessentialoilsareskin-sensitiveforeveryone,eventhosewithoutanyallergies,andwillalwaysneedtobediluted.Theyfallintotwocategories:hotorcool.Hotoilscreateawarmingsensationthatcaneasilycrossintoburningiftheyaren’tdilutedproperly.Coolingoilscreateacold,tinglingsensationthatcanbeverysoothing,butcanalsobecomeveryuncomfortabletotheskin.

Neverapplyhotorcoolessentialoilsneat.Alwaysfollowtheguidelinesfordilutionlistedwitheachoil,andbecarefulnottocross-contaminatefromonebodyparttoanotherwhenusingthem.Forexample,don’ttouchanymucousmembranesafterapplyingtheseoils,especiallyyoureyesortheinsideofyour

mouthornose.Asageneralrule,Irecommendatleasta10percentdilutionforeachofthe

followingoils,whichmeansdropsinateaspoonofcarrieroil.

HotOils

Cassia

Cinnamon

CinnamonBark

Clove

Hyssop

Oregano

CoolOils

Camphor

Eucalyptus

Lemongrass

Ocotea

Peppermint

Spearmint

Thyme

Wintergreen

E

CHAPTER3

TheTop15EssentialOilsforHormonesandtheValueofDaily

Usage

ssentialoilscaneasilybecomeaseamlesspartofyoureverydayroutineonceyougivethemachancetoworkforyou.Beingconsistentandpersistentwith

dailyusageisthekeytorebalancingyourbodyandcreatingtheresultsthatyoudesire.

Justbeawarethattheoilsdonotworkthesamewayforeachperson,sotryingdifferentapplicationmethodsandlocations,thetimesofdayyouusethem,anddifferentcombinationswillserveyoubestindiscoveringyourindividualpreferences.

Essentialoilstrulyaregiftsfromnatureforustoutilizetoourbenefit.Usethesetipstomakeyouressentialoiljourneyanevenmorebeneficialone:TheTop15EssentialOilsforHormoneBalanceForspecifichormonebenefitsandotheruses,seeeachchapterinPartII.Safetyprecautionsarelistedwhereapplicable.

1.BASIL(Ocimumbasilicum)PrimaryChemicalConstituents:Linalool

Properties:Calming/SoothingSafetyPrecautionsAvoidifyouareepileptic,pregnant,orbreastfeeding.Mayaffectbloodclotting,soavoidifbeingtreatedforthisdisorder

2.BERGAMOT(Citrusbergamia)PrimaryChemicalConstituents:Limonene,linalylacetateProperties:Uplifting/Energizing

SafetyPrecautions

SafetyPrecautionsExtremelyphototoxic—AvoidsunlightorUVraysforatleast72hoursaftertopicalapplication.Avoidusingiftakingmedicationthatincreasessensitivitytosunlight.Maylowerbloodsugarlevels,sousecautionifdiabetic

3.CEDARWOOD(Juniperusvirginiana)PrimaryChemicalConstituents:α-cedrene,cedrol,thujopseneProperties:Grounding/Balancing

SafetyPrecautionsAvoidusingduringpregnancy.

4.CLARYSAGE(Salviasclarea)PrimaryChemicalConstituents:Linalylacetate,linaloolProperties:Calming/Soothing

SafetyPrecautionsCausesuterinecontractions;avoidduringpregnancy,butsafetousewhileinlabor

5.GERANIUM(Pelargoniumgraveolens)PrimaryChemicalConstituents:Citronellol,citronellylformate,geraniolProperties:Calming/Soothing

6.JASMINEABSOLUTE(Jasminumgrandiflorum)PrimaryChemicalConstituents:Benzylacetate,benzylbenzoateProperties:Calming/Soothing

SafetyPrecautionsMaycausemildallergicreactionsowingtothebenzylacetatecontent

7.LAVENDER(Lavandulaangustifolia)PrimaryChemicalConstituents:Linalool,linalylacetateProperties:Calming/Soothing

8.LEMON(Citruslimon)PrimaryChemicalConstituents:Limonene,β-Pinene,γ-terpineneProperties:Uplifting/Energizing

SafetyPrecautions

Phototoxic—dilutebeforetopicalapplicationandavoidsunlightorUVraysforupto12hoursafterapplying.

9.NEROLI(Citrusxaurantium)PrimaryChemicalConstituents:Linalool,linalylacetate,nerolidolProperties:Calming/Soothing

SafetyPrecautionsAvoidifyouaretakingaMAOImedicationfordepressionoranotherissue.

10.PEPPERMINT(Menthapiperita)PrimaryChemicalConstituents:Menthol,menthone,1,8-cineoleProperties:Uplifting/Energizing

SafetyPrecautionsUsecautionifbeingtreatedforhighbloodpressure.Usecautioniftakinganothermedicationfordigestivehealth.Donotusewithina3-hourperiodoftakinganironsupplement.Usecautionifpregnantorbreastfeeding,asitmayreducemilksupply.Avoidusingaroundchildrenunder6yearsofageduetohighmentholcontent,whichcanslowbreathing.

11.ROMANCHAMOMILE(Anthemisnobilis)PrimaryChemicalConstituents:4-methylamylangelate,isobutylangelate,isoamyltiglateProperties:Calming/Soothing

SafetyPrecautionsAvoidusingifyouarepregnantorbreastfeeding.

12.ROSEMARY(Rosmarinusofficinalis)PrimaryChemicalConstituents:1,8-Cineole,α-Pinene,camphorProperties:RenewingandGrounding/Balancing

SafetyPrecautionsAvoidwhilepregnantorbreastfeeding.Usecautionifbeingtreatedforepilepsy,highbloodpressure,orableedingdisorder.

13.SANDALWOOD(HAWAIIAN)(Santalumpaniculatum)PrimaryChemicalConstituents:α-santalol,β-santalol,lanceolProperties:Grounding/Balancing

14.THYME(Thymusvulgaris)PrimaryChemicalConstituents:Thymol,para-cymene,γ-terpineneProperties:Grounding/Balancing

SafetyPrecautionsDilutewithacarrieroilowingtohighthymolcontentpriortotopicalapplication.Avoidusingifyouhaveorarebeingtreatedforablood-clottingdisorder,asitmayincreasetheriskofbleeding.

15.YLANGYLANG(Canangaodorata)PrimaryChemicalConstituents:Germacrene,caryophylleneProperties:Calming/Soothing

TheTopFiveMust-HaveHormoneSupportEssentialOilsforWomenofChildbearingAgeFennel

ClarySageLavenderThymeYlangYlang

What’sinMyEssential-OilKitIneverforgetmyessential-oilcaseswheneverIgoout—they’rebasicallyanextensionofwhoIam!Essential-oilcasesarenotonlyadorablebutalsopractical;they’rebasically

makeupbagswithelasticizedholdersinsidetokeep

theoilsinplace.(Forwheretogetyourown,seethispage.)Iusetheseoilsalldaylong.Theyallsmellwonderfulandthey’renotjustrefreshingand

delightful,butalsotargetedtoallmyneeds.I’llalwayshavedifferentblendstoeasetension,boostenergy,

managecravings,andrelaxsoremuscles.MyTopFivesingleoilsarealwaysWildOrange,Peppermint,

Lavender,ClarySage,andNeroli.

Oneofmyfavoriteessential-oilblendsistheGetItDoneRollerballBlend(thispage).It’safantasticblendofPeppermint,Rosemary,WildOrange,Basil,andFrankincense,thelastprobablyoneofthemostpowerfuloilsoutthere.Peppermintnotonlyliterallyopensuptherespiratorysystembutalsoincreasesenergyandfocus.It’slikeenergyinabottleandreallygetsmemotivated.It’soneofmysecretweaponswhenI’mhavingoneofthosedays,andevenago-go-go-getterlikemecanbedraggingorprocrastinating.OnewhiffandI’mrightbackontrack.

TheTop5Must-HaveHormoneSupportEssentialOilsforPerimenopausal/MenopausalWomenClary

Sage

GeraniumLavenderPeppermintRosemary

I

CHAPTER4

TheImportanceofCreatingYourOwnEssential-OilRituals

nourmodernworld,wewomenfrequentlyfeelpressuredtocarrytheweightoftheworldonourshouldersandstrivetobeall-thingstoeveryoneinthat

world.Love,compassion,understanding—thesearethequalitiesexpectedofusaswebendoverbackwardtocareforandsupportourfamilies,ourfriends,ourco-workers,andjustabouteveryonewhocrossesourpath.

Exceptforoneperson—ourselves.Whosepermissionarewewaitingfortobecompassionatetoourselves?It’s

timetoshiftourbeliefstoincludecaringforourselvesalongwitheveryoneelse.Spendingtimefocusingonyourselfeachdaymayseemlikeaselfishpursuit,but

Icanassureyouitispreciselytheopposite.Wecan’thelpothersfindsuccessifwearen’tintopconditionourselves.Andwhenweconstantlyputothers’needsaboveourown,whenwecannotfinditinourselvestosayno,whenwetellourselveswecanbefueledbystress,weneglecttonurtureourownneeds.

Wearetheoneswhosuffertheconsequences.Healthissues,hormonalimbalance,moodswings,sleepissues,unhealthy

weightgain,andmanymoresymptomscropup,onebyone.Butweeventendtoignorethosesymptomsinfavorofpushingforwardandmaintainingouroutwardappearanceofbeingincompletecontrol.

Don’tletyourselfgettothatbreakingpoint.Don’tletyourfoundationscrumbleuntilyoubecomeunrecognizableeventoyourself.

Youmatter.Yourlifematters.Youremotionalhealthmatters.Yourhormonalbalancematters.Youreverythingmatters.

Youdeservetotreatyourselfwiththesameloveandcompassionthatyoudole

outtotheworld.Self-careritualswithessentialoilsenableyoutofindyourselfamidthechaosofeverydaylife,andtrulyloveyourselfintheskinyou’rein.Rebalancing,refocusing,andreflectingeachdaywillhelpyoutostayintunewithyourbody,mind,andsoul.

WhatAreSelf-CareRituals?

Everyaspectoflifeispunctuatedbyritual,fromthewayyougetoutofbedtothewayyoudothedishes,fromseasonaleventstoholidaytraditions,fromthemethodyouusetoeatyourfoodtothewayyounavigatethegrocerystore.Whetheryourealizeitornot,yourdailyroutineisfullofritualisticbehavioruniquetoyou.

Theritualsfeaturedinthisbookareallaboutcreatingaroutinethatwillboostandbalanceyourbodyandmindtobringbalanceandjoytoyourlife.Eachofuswillhavetodeterminetheritualsthatworkbestforus,andnoneofuswillgoaboutthemquitethesameway.Thesupportofessentialoilsistheoneconsistentfactor.AllthechaptersinPartIIcontainself-careritualsthatyoucanimmediatelyusetoboostyourenergyandenhanceyourworld.

YouDeserveIt!

Thereasonbehindtheritualsissimple:Youdeservethem.Thefeelingthatwearenotdeservingofself-care,ofthebestofwhatlifehasto

offer,isamajorissuethatplaguesusaswomeninoursocietynow.Iknowexactlywhatthey’resaying,becauseIdidn’tgrowupwithmyownworthbeingaffirmedtome.Iadaptedtothislapseofsupportbythrowingmyselfheadfirstintolife,thinkingthatifIwasn’tdoingthework—morework,infact,thananyonehadtherighttoaskofme—thenIwasafailure.

Ididn’tjustwakeuponedayandnotbeabletoliftmyheadupoffthepillow—ittookyearstogettothatpoint,alongwithlotsofsignsandsymptomsIignored.

Buttheessential-oilcomponentiswhattrulyturnedmyworldaround.OnceIdiscoveredthepowerofessentialoils,Irealizedthattheydidn’thaveto

beusedonlyintimesofgreatneed.Overadecadeago,Icreatedseveralrituals,easytoimplementeveryday,thatnowserveasafoundationalpartofmylife.Iencourageyoutoexaminetheseritualscloselyandworktoincorporatethemintoyourlife,too.Idon’twanttofallbackintothedangerzoneofmyoldbadhabits,andmyritualskeepmeproactivelyincharge.ThoughIhadtostartpurposefullyincorporatingthemintomydailyroutine,theyarenowdeeplyingrainedhabits.

TheLove&JoyList

OneofthethingsIaskwomentodoallthetimeistocreateatwenty-itemLove&JoyListonapieceoflinedpaper.Eachitemyouaddtothatlistissomethingthatbringsyouloveandjoy.Thepaperisdividedintotwogroups;ontheleftside,youwritedowntenthingsthatcostmoney,andontheright,tenthingsthatarefree.Forexample,mylistwouldincludeflowers,essentialoils,andmassagesontheleft,andqualitytimewithmyhubby,readingagoodnovel,walkingonthebeach,andhikingontheright.

Somewomenfindthisactivityalittleuncomfortableatfirstbecausethey’veneverbeenaskedwhattheyloveorwhatbringsthemjoy.Whentheyfinallyfinishtheirlists,theirfacesbeam;theyrealizetheycanstillfindloveandjoyintheirlives.It’sagreatdouble-doseofselfcareandacknowledgmentofself-worth.

Identifyingyourtwentyitemsandwritingthemdownreinforcesthenotionofyourdoingthingsforyou.Then,youcantakeagood,hardlookatthelistandfigureouthowtocreateself-careritualsuniquetoyourneedsanddesirestoensurethatloveandjoybecomeadailypartofyourlife.Iencourageyoutocreateyourownlistanduseittotweaktheritualsinthisbooktobeperfectforyou!

BeforeYouStartYourRituals

StartSlow.Jumpingrightinbytryingtoincorporateeveryritualthatyoulovewillonlycreatemorestressthanthecalmandself-loveyouareseeking.Baby

stepswillpreventyoufromslippingintoritualoverwhelm.ChooseOneRitual.Startwiththeoneritualthatappealstoyouthemost.

Manywomengravitatetowardaneveningritual,asthisenablesthemtounwindattheendofthedayandde-stressfromlife’schaoticpace.Workthatritualintoyourday,andwhenyoucan’timaginenotdoingit,moveontothenextone.

PrepinAdvance.Besuretohaveyouressentialoils,recipes,anddirectionsathandsoyoudon’tbecomeoverwhelmedbytheroutine.Geteverythingthatyouneedreadytogoandthenletyourselffallintotheritual.Eventually,itwillbecomesecond-naturetoyou,butgiveyourselfanadvantagebyhavingyourmaterialsreadysoyoudon’thavetobreaktheroutinetogetupandfindsomething.

EssentialOilstoGo.Alwayshaveyouressentialoilswithyou.WhenI’matwork,mylittlestashisnearmeonmydesk,alwayswithinreach.Ihaveanessential-oilskeychaininmypurseforon-the-goneeds,andyouknowmyrollerballclutchtravelswithmeinmypurse.Findawaytotakeyouroilswithyousothatritualscanbeadaptablewhenyouneedthemthemost.

Joy!Whateveryouchooseasyourpersonalrituals,theyshouldallleaveyouresonatingwithjoy.Thisshouldnotbeastressfuloruncomfortableexperienceforyou.Ifyoudon’tfindjoyinit,thendon’tdoit.

AGlimpseintoMyWorld—MyDailyRituals

BecauseIwantyoutofeelsupportedandknowthatyouarenotalone,Iwanttosharetheritualsthatworkbestforme.RememberthatthesuggestionsIgiveasself-careritualsarejustthat—it’suptoyoutoworkyourownpositivityintothemtomakethemyourown.Creatingyourownroutineshouldbringyouthejoy,love,andpeacethatminebringme!

TheMorningRitual:StartingYourDayRightandSchedulingYourWellness

OneofmyfavoritequotesisfromLouiseHay:“Howyoustartyourdayishowyouliveyourday.Howyouliveyourdayishowyouliveyourlife.”

Startingyourmorningwithpositiveself-careritualscanpowerfullyinfluenceyourentireday.Youwillestablishandgainclarityandpurpose,andsetyourintentionsandtonesothatyouaccomplishyourgoals.Morningritualscanbeanythingyoudesire—justbesurethatyoutakesomequalitytimeforyourselfanddon’tallowtheritualtobeinterspersedbetweenyourothertasks,suchasgettingthekidsreadyforschool.Youaregivingyourselfthetimetocenteryourselfandfocusonyou,whichwillmakeeveryone’smorninggomoresmoothly.

Womenwhostrugglewiththeirintentionsoftentellmethattheycan’tdothisorthat,butusuallytheseareredflagssignalingthattheyareavoidingsomething,orassociatedwithfear.Self-careritualsmayhelpyoutodiscoveryourinnerdemonsandlearntoloveyourselfforwhoyoutrulyare.Useyourmorningritualtohelpyoutoprioritizeyourintentionsforthedayandsupportthosebeliefswithessentialoilstohelpyoutakeonthetasksahead.

Thesearetheself-careritualsIusetostartmydayeachmorning.Theyonlytakemetwentytothirtyminutesandareabsolutelyworthit.

ShowerRitual:IincludemyInvigoratingMorningBlissShowerSpray(thispage)togetmyselfinthegamefortherestoftheday.

EssentialOilRitual:DiffusingPeppermintandWildOrangeinthemorningismygo-toforaninstantenergyboostwhileIprepmygreensmoothie.Dependingonmymood,ImightgrabmySuperwomanRollerballBlend(thispage)andapplyittomywristsandotherpulsepointstohonemyfemininityandprepareformyupcomingtasks.

PlaylistRitual:Thoughmusicplaysahugeroleinmyeverydaylife,IalwaysputononeofmyplaylistsassoonasI’moutoftheshowerandgettingready.Ilovesoulmusic,especiallyStevieWonder,ArethaFranklin,andEarthWindandFire,andhearinganyoftheirsongsalwaysputsmeinareallygreatplace.

JournalRitual:Myall-time-favoritejournaliscalledSpeedDialtheUniverse,afantastictoollaidoutwithdifferentsections.AllIhavetodoisfillintheblanks.Writingeverythingdownhelpsmetosetmyintentionsfortheday,andit’s

probablyoneofthemostgame-changingthingsthatIdoformyself.BecauseI’mdrivenbywhatI’mwriting,Ifindthesemomentshelpmefindextremeclarityintoughsituationsorjustapproachingmytasks.Itgivesmeapathtofollow,becauseIcanalwaysgobacktoanygivendayinmyjournaltodiscoverwhereIwasandwhatIwasthinking.MyjournalallowsmetofocusonwhatI’mdoingforme.Believeitornot,I’vebeenfaithfullywritinginmyjournalsfortenyears,andit’smymust-do.

To-DoSanityListRitual:Ilovelists!Theyreallyhelpmegivestructuretoandsortoutmytasksfortheday,anditisdeeplysatisfyingtocrosseachitemoffthelistonceIgetitdone.WhenIknowIhavealottodo,Iwritedownmybig-actionto-do’searlyinthemorninginmyjournal.OnceIwritethemdown,they'reinkedinmymemoryandbecomemust-do’sfortheday.Forreinforcement,IusemyGetItDoneRollerballBlend(thispage)—theoilsthatIknowwillfiremeup.

ScheduleYourSuccessRitual:Imakepurposefultimeinmydaybyschedulingtimeformyself.Thishelpsmeincludetherituals,meals,andsoon.Ischeduleeverything!Iknowlotsofwomenlikemewhoadmit,ifit’snotonthecalendar,itwon’tgetdoneorisforgotten.

InspirationRitual:OneofmyfavoriteritualsisinhalingFrankincenseessentialoilforinspiration,focus,andconcentration,thenspendingafewminuteswritinginmygratitudejournal.

StrengtheningDaytimeRitualsforSustainedEnergy

Althoughyourdaytimeritualscanbeasvariedasyourschedule,therearesomethatIdonomatterwhattimeofdayitisorwhereIam.

Breathe-on-the-HourRitual:Sosimple,yetsoeffective,especiallyatkeepingthosecortisollevelsonanevenkeelandde-stressingyourlife.Setyourcellphone’salarmtoringeveryhouroftheday.Whenthephonesounds,takeaminuteortwotoinhalewhateveressentialoilyouneed,practicingdeep-breathingtechniques,andusingthatmomenttopause.

NatureNurturesRitual:Beingoutinnaturetrulybringsmejoy,andI

can’timaginemylifewithoutthoselongwalksandhikes.Notonlyiswalkinganidealwayforyoutogetyourbodymovingbutalsobreathinginthefreshairandbeingoutsidecanbringanewsenseofjoytoyourday.

TheEveningRitualtoEndYourDayRight

Youreveningritualisjustasimportantasyourmorningritual.Ihopeyouwilldothisone,asitisoneofthemostempoweringritualsyoucanaddtoyourlife.

MirrorRitual:Lookinthemirrorandsaysomeofyourpositiveaffirmations.Youknowyouareastrong,capable,andsexywoman.Tellyourselfthisuntilyoubelieveit.Championyoursuccessesbyaffirmingyouraccomplishmentsorwhatevermeansthemostinyourworld.Acknowledgeyourstrengths;Ioftensay,“I’manincrediblehealer.Iservethousandsofpeoplewithgraceandenergy.Iforgivemyself.I’manamazingwife.”(Ihavetosaythatalot!)ShowYourselfSomeLove.Finishyourmirrorritualbysaying“Iloveyou!”IoftenforgetthatonebecauseI’msohardonmyself(I’msureyouknowthefeeling!).Itmightfeelsillyatfirst,butsupportingyourselfwithan“ILoveYou”reallydoesboostyoursenseofself-worth.Trustme—thisisgoingtomakeyoufeelamazing!It’stheperfectwaytoendyourdayonahighnote.

Incorporatingthepowerofessentialoilswasgame-changingformyrituals.Theirimmediateeffectaffordedmelong-lastingresolutionofmanyissuesIhadbeenfacing.Fromsomethingassimpleasenergizingmymindinthemorningtothemorecomplicatednuancesofhormonalbalance,essentialoilshavebeenthebridgethatkeptmefromtopplingheadfirstintothegap.You’llseethattransformingyourlifewiththeseritualswillgiveyounotonlypowerbutalsobalanceandcomfort—they’reanentirelynewwaytosuper-chargeandenhanceyourday.

PARTII

UsingEssentialOilstoAddressYourHormonalSymptoms

D

CHAPTER9

FemaleHormones:Fertility,Perimenopause,andMenopause

uringtheirfertileyears,womenarecelebratedfortheirabilitytoconceiveandbearchildren,whileinfertilityandlossaretabooormisunderstood

topics.Buttheyarenotcelebratedfortheirmenstrualcycles—whichareoftenthebuttofjokesinstead.Oursocietyoftenforgetstohonorwomenfortheamazingcreaturestheyareandthemiraclestheirbodiescancreate.

InourWesternculture,mostofusare“taught”bythemediatodreadtheonsetofperimenopause,expectingtobeburdenedwithhotflashes,irritability,moodswings,anxiety,depression,weightgain,insomnia,andmore.Interestinglyenough,otherculturesintheworlddon’tevenhaveawordtodescribemenopause.Theysimplyseeitasanaturalpartofawoman’slifetransition,ratherthanalife-diminishingexperiencedominatedbyphysicalandmentalsymptoms.Actually,thesymptomsthathavebecomesonegativelyassociatedwithmenopauseinourculturealsodon’texistinotherplacesintheworld.SoIproposethatweshiftourperspectiveandcelebratethistransitionaltimeinourlives—aperiodfromchildbearingyearstowisdom-bearingyears.Weshouldadmireoureldersfortheirlifeexperiencesandlearnfromtheirstrugglesandsuccesses.Gettingtoaplacewherethiscanhappenisoneofmyhopesforourfutureasasociety.

Changingyourlifestyletoincorporatehealthierhabitsofnutrition,exercise,stressmanagement,andself-careritualswillservetoresetyourbodyandmindandgiveyouvivacitythatyouneverknewwaspossible.Essentialoilsarekeytothistransformation.ProofofthiscamefromafriendwhohadextremelybadPMSsymptomseverymonth.Igentlysuggestedthatessentialoilsmighthelp,butshe

justrolledhereyes.Finally,amonthlater,shecalledmeindesperationandIwhippeduptheMonthlyMassageRollerballBlend(thispage)forher.

Soon,thephonerang,andshejumpedrightinwith,“Ireallyoweyouanapology!Idon’tknowwhatyouputinthatrollerbottle,butitwaslikemagic.I’mkickingmyselfforbeingsostubborn!Iknowthatyousaidso,butwhydidn’tyoutellmethattheseoilsworkedsofast,andwouldmakemefeelsomuchbetter?”

IsharestorieslikethisbecauseIknowhowdifficultitcanbetotrysomethingnew,notknowinghowit’sgoingtowork.Sometimesitcantakeyearsbeforewefindthesolutiontoaproblemthattrulytransformsourhealthandwell-being.Thiswasalsothecaseformymom,oneofmyfirstsuccessstories.Shewasalreadyusingessentialoils,butnotspecificallyforhormonesupport.Herhormonelevelshadbeenimbalancedallheradultlife,butwhenshehitperimenopause,shewasnotonlyphysicallymiserablebutalsohersugarcravingsbecamecompletelyunmanageable.EverytimeI’dgoovertoherhouse,I’dfindnewhidingplaceswhereshe’dstashedherfavoritechocolatecandy!

Hergynecologistprescribedbio-identicalhormonereplacementtherapy(BHRT),whichdidn’trelievehersymptoms;shefoundherselffeelingsadderandmoretiredthroughouttheday.AlthoughIknowthatBHRTcanworkforsomewomen,itwasnottheanswerformymother.SheweanedherselfoffBHRTinfavorofalifestyleadjustment,andIputheronthe14-DayRescuePlan,reworkedherideaofexercise,ensuredthatherself-careritualswouldcalmherstresslevelsandsupportarestfulnight’ssleep,andincorporateddailyessential-oilsupport.Inthecourseofonlythreemonthsshelostthirty-fivepounds,herhotflashesdiminishedandthenvanished,thedepressionsignificantlyimproved,andherenergybouncedback.Evenmoreexcitingforher,shewassleepingallthewaythroughthenight,afeatshehadn’taccomplishedinyears.Hertransformationwasuniquetoherindividualsituation,justasyourswillbe.

TheWhyBehindFemaleHormones

AsdiscussedinChapter1,therearethreestagesforallwomen,eachdefinedbya

AsdiscussedinChapter1,therearethreestagesforallwomen,eachdefinedbyacertainleveloffemalehormones.Duringawoman’sfertileyears,frompubertyuntil,usually,herlatethirtiesorearlyforties,estrogenandprogesteroneareresponsibleformonthlymenstruationorpregnancy.Duringperimenopause,whichoftentakesadecadeormore,femalehormonelevelsbeginagradualdecline.Estrogenlevelsfluctuateastheovariesslackoffproduction,andthemenstrualcyclebecomeserratic.Menopausearriveswhenawoman’speriodhascompletelyceasedforayear.

TheMostCommonSymptomsofPerimenopauseBrainfog

BreasttendernessChestpain/palpitationsFatigue/lethargyHairthinning,loss,anddrynessHeadaches/migrainesHotflashes/nightsweatsLibido(reduced)Osteopenia(lowbonedensity)PMS/irregularperiods/heavyflow/crampsSkinissues:lossofelasticity,pigmentation,acne,drynessSleeplessness/othersleep

problemsUrinaryincontinenceVaginaldryness/thinning(painfulsex)Weightgain,bellyfat

YourHormonesforReproduction

DebilitatingPMSsymptomsshouldnotbeapartofanywoman’snormalcycle.Instead,they’reasignthatyourreproductivehormonesareoutofbalance.Inaddition,asestrogenlevelsnaturallydropduringperimenopause,thesymptomsofperimenopausecaneventuallybecomecrippling.Eventhoughovarianproduction

perimenopausecaneventuallybecomecrippling.Eventhoughovarianproductionofhormonesslowlyceases,theadrenalglandscontinuetoproducethem,soanyimbalanceorstressorthataffectstheadrenalscanthrowhormonesoutofwhack.

Estrogen

Producedprimarilyintheovaries,“estrogen”isageneraltermusedtodescribeanyofthecompoundsproducingestrus,suchasestrone,estradiol,andestriol.Theyruleourreproductivesystemsbyregulatingmenstrualcyclesduringourfertileyearsaswellasdirectlyaffectingourgrowthanddevelopment.

Progesterone

Producedintheovariesduringmenstruation,theplacentaduringpregnancy,andtheadrenalglands,progesterone’sroleistopreparetheuterusforaviablepregnancy.Ifimplantationdoesn’toccurduringanygivenmonth,progesteronelevelsdrop,causingamonthlyperiod.Ifitdoes,theeggimplantsintothethickenedliningoftheuterusandprogesteroneproductioncontinuesuntiltheplacentatakesoverataroundtwelveweeks.

Testosterone

Notpresentonlyinamale’sbody,testosteroneisalsoproducedintheovariesandadrenalsofwomeninordertoinfluencebonestrength,musclemass,andsupportahealthylibido.

Cortisol

AsdetailedinChapter5andinnearlyeveryotherchapter,stresscontinuestobethebiggestoffenderandcatalystforhormonalimbalance.Unfortunately,chronicstressdirectlyinfluencesthereproductivehormones.Symptomsbegintocropup:

inner-tubeweightgain,decreasedmusclemass,binge-eatingandcravingsforsugarandunhealthycomfortfood,irregularmenstrualperiodsinfertileyears,PMS,exhaustion,brainfog—basicallyeverythingthatfeedsintothestereotypeofthe“hysterical”womanonhermonthlyperiod.

EstrogenDominance(Dysestrogenism)

Theconditioninwhichthebodyhastoomuchestrogenandnotenoughprogesteronetobalanceitout,estrogendominanceinmypracticeseemstobeafull-blownepidemic.Manysymptomsareattributedtoit,butthey’reoftenthesameonesthatoccurwithotherso-calledwomen’sissuessuchasPMS,perimenopause,anddepressionoranxietydisorders.Estrogendominancecancausedecreasedlibido,fatigue,bloating,andweightgain;prolongedhighlevelscancausemoreseriousconcernssuchasfibroidsinthebreasts,ovariancysts,endometriosis,infertility,andevensomecancers,amongothers.

Cortisolcaninfluenceestrogenlevelsaswelliftoomuchofitleadstotheshutdownofthereproductivesystem.EvenmoredangerousiswhenwomenaretreatedwithHRTthatcontainsbothestrogenandprogesterone,whichhasbeenshowntocausecortisollevelstoriseatnight.Addinxenoestrogensfromtoxinsandtheproductsweuse,andwehavemoreestrogenthanthelivercanproperlymetabolize.Alow-fiberdietexacerbatesthisasyourdigestivesystemhastroublefilteringoutexcessestrogenthroughregularbowelmovements.Plus,ifyou’vetakenbirthcontrolpills,youmayhavecreatedadamfullofsyntheticestrogenjustwaitingtospillover,too.

Inourmodernenvironment,weallmaybesufferingfromabitofestrogendominance.Othersymptomsthatwecommonlyattributetonormalliving—allergiesandasthma,sinusissues,headaches,arthritis,andevencancerdevelopment—mightbeattributedtoit.Therealityisthatweneedsomemajorchangesandoverallawarenessbeforewewillseeanyrealchangeinourhealthandwellness.

UnderstandingBirthControlandHormoneReplacementTherapy

Inourfertileyears,irregularperiodsormoodissuesareoftenattributedtoimbalancedhormones,andbirthcontrolpillsfullofsynthetichormonesareprescribed.Manywomenthenexperiencearegularperiodforthefirsttimeintheirlives,andtheythink,“I’mcured!Whatarelieftohavearegularperiodwithoutintensebleedingorcramps!Whataconveniencetopredictmycycleeachmonth!”Thisisfurtherfromthetruth.Theydon’trealizetheharmthesesynthetichormonescandototheirreproductivesystemandbodyintheprocess.Birthcontrolisacontraceptive,notahormonesolution.

Anythingsyntheticthatweaddtoourbodiesraisesahugeredflagforme,anditdoesformostfunctionalpractitionersandthosefollowingfunctionalmedicinepractices.ButintheWesternworld,weseemtobefinewithrecommendingmoresynthetichormonesandnotgettingtotherootcauseoftheproblem.

Evenmorecontroversialisthetrendtorequestbio-identicalhormonesratherthantheirsyntheticcounterparts,assumingthat“bio-identical”means“natural”whenitdoesnot.BHRThasnotbeenproperlyresearched,sowomenwishingtostartHRTandBHRTshouldalwaysdiscussthebenefitsandrisksoftreatmentwiththeirfunctionalpractitioner,takingintoaccounttheirage,medicalhistory,riskfactors,andpersonalpreferences.

EmotionalTriggers

Hormonalimbalancescanmostdefinitelycauseemotionalupsetandmoodswings,butthosearen’ttheemotionaltriggersIwanttomentionhere.I’mmoreconcernedwiththedamagethatwedotoourselveswhenwepretendtobe“normal”andpowerthroughoursymptomsinsteadofdealingwithrootcauses.Weconditionourselvestothinkthatwhatweareexperiencingisnormalforeveryone,andwechoosenottodiscussourissues,evenwithourhealth-care

everyone,andwechoosenottodiscussourissues,evenwithourhealth-careproviders.

Onlyweknowourowntruthsandourownemotionaltriggers.Irecommendkeepingajournalwhereyoucanlogyouremotionaltimelinethroughoutthemonth.Dothisforthreemonthssoyoucanbegintoseepatternsbasedoneventsinyourlifeandthetimeofthemonthwhentheyoccur.Correlatingrecurringsymptomswithaspecifictimeframewhilenotingiftherewereanyemotionaltriggerscanhelpyoutodiscoverwhereyouneedsomeextrasupport.

HowtoSupportFemaleHormoneswithEssentialOilsNoessentialoilcanstopthenaturaldeclineinhormonallevelsthatcomeswithage,asthisisanunavoidablephysiologicalprocess.Asyouknow,essentialoilsarenothormonesandcannotbeusedashormones,buttheycaneasetheway.Manysymptomsduringthistransitionalperiodcanbealleviatedwiththepotencyandpowerofessentialoils.

Mostimportant,reducingchronicstress,revampingyourdietandexerciseroutine,andriddingyourenvironmentoftoxicchemicalsandxenoestrogenswillnormalizeyourbodyasmuchaspossible.Thiswillhelpyoutoachievethisseeminglyelusivehormonalbalance,whichactuallylooksmorelikeanebbandflowoffluctuatinghormonesthatregulatethemselves.

PreferredEssentialOils

CLARYSAGE(Salviasclarea)

EasesmenstrualcrampsandtensionbyrelaxingsmoothmusclesDecreasesthebody’scortisollevelsnaturallyRelaxes,soothes,andbalancesthemindandbody

AromaticUseDiffuse3–4dropsatnight.Diffuse2dropswith2dropsLavender.

TopicalUseDilute1–2dropswithacarrieroilandmassageintoabdomenduringyourmenstrualcycle.Dilute1–2dropswithacarrieroilandrubintoyoursolesandpulsepoints.

LAVENDER(Lavandulaangustifolia)

Calmsthemindandbodytosupportarestfulnight’ssleepEasesandcalmsfeelingsofanxiety,stress,andtensionwhilerebalancingemotionsRelievesdiscomfortassociatedwithmenstrualcycles

AromaticUseDiffuse3–4drops.Add1–2dropstopillowsandbedclothesbeforebedtime.

TopicalUseDilute1–2dropswithacarrieroilandmassageintothetemplesandthebackoftheneck.Add3–4dropsto½cupEpsomsaltsanddissolveintoawarmbath.

YLANGYLANG(Canangaodorata)

CalmingandupliftingscentthatcanboostyourmoodandrelievetensionReducesbloodpressureandprovidesatotal-bodyrelaxationOffersdailysupportforhormonalbalance,includingboostinglibido

AromaticUseDiffuse3–4drops.

TopicalUseDilute1–2dropswithacarrieroilandrubintowristsandthebackofthe

neck.Dilute1–2dropswithacarrieroilandmassageintotensemuscles.Add3–4dropsto½cupEpsomsaltsanddissolveintoawarmbath.

BERGAMOT(Citrusbergamia)

CalmsandsoothesthemindandbodywhileupliftingthemoodduringtimesofstressandtensionReducesheartrateandbloodpressuretocalmthebody’sstressresponsesAlleviatesstressandanxietytoupliftyouroverallvitalityandmood

AromaticUseDiffuse3–4drops.

TopicalUseDilute1–2dropswithacarrieroilandmassageintoabdomenduringmomentsofstressorduringyourmenstrualperiod.Dilute1–2dropswithacarrieroilandapplytoyoursoles.

THYME(Thymusvulgaris)

ReduceshighstresslevelstopromoteandsupportahealthyimmunesystemSupportsthebodyduringthehormonaltransitionintoperimenopauseProvidespowerfulantioxidantstothebodytosupportahealthyimmunesystem

AromaticUseDiffuse3–4drops.

TopicalUseDilute1–2dropswithacarrieroilandmassageintoanklesandsoles.

GERANIUM(Pelargoniumgraveolens)

SupportsemotionalbalancewithitscalmingandgroundingaromaAlleviatespent-upstressandsoothesfrazzlednervesRejuvenatesandrevitalizesskin,complexion,andhair

AromaticUseDiffuse3–4drops.Inhaledirectlyfromthebottle.

TopicalUse

TopicalUseDilute1–2dropswithacarrieroilandmassageintothebodywhereneeded.Dilute1–2dropswithacarrieroilandapplytoskinpost-shower.

Christine’sStoryChristinewasfifty-oneyearsold,aregisterednurse,andanavidgardeneronthe

weekends,whocametomewithseverehotflashes,exhaustioninthemorningduetolackofsleep,andstubbornweightthatshecouldn’tseemtolose,nomatterhowmuchshedieted.Shewasalsogetting

headachesseveraltimesaweek.

Christinewasexperiencinglowlevelsofestrogenduetomenopausalchanges.Myrecommendationswereasfollows:

AnessentialoilsprayofPeppermint,ClarySage,andLavenderanytimeshefeltahotflashcomingon.Peppermint,Lavender,andFrankincenseessentialoilsforheadandnecktension.LavenderandVetiverinasprayforsleep,andClarySageandCedarwoodtothebottomofherfeetandinherdiffuserbeforegoingtobed.Toreducecravings,increasedhydrationwithwaterwithLemonessentialoilintheafternoon.Supplements:multivitamin,300mgmagnesiumglycinate,40mgblackcohosh,1000mgmacaingreensmoothies,andaphytoestrogencomplex.The14-DayRescuePlantohelpresetherbloodsugarlevelsandboosthermetabolism.

Withinthreeweeks,Christineexperiencedsignificantlyfewerhotflashesandshewassleepingasolidsevenhourseachnight.Shelostsevenpoundsontheeatingplanandshenolongerneededtorelyonsugartogetthroughhertwelve-hournursingshifts.

Aftertwomonths,Christinetoldmeshe’dhadonlythreehotflashesandhadlostsevenmorepounds.“IlovethatIamsleepingthroughoutthenightandthatIfeellikeIhavemorecontrolovermymetabolismandhormones,”shesaid.“Ican’tbelievehowhelpfulessentialoilswereformy4p.m.cravingsandforshuttingoffmybrain.”

EssentialOilBlends

AromaticDiffuserBlends

HormonalSupportDiffuserBlend

2dropsClarySageessentialoil

1dropGeraniumessentialoil

1dropYlangYlangessentialoil

EmotionalUnwindDiffuserBlend

2dropsGeraniumessentialoil

2dropsLemongrassessentialoil

2dropsYlangYlangessentialoil

UpliftandBalanceDiffuserBlend

2dropsClarySageessentialoil

2dropsGrapefruitessentialoil

4dropsNeroliessentialoil

AromaticBodySpray

Cool-ItBodySpray

8dropsClarySageessentialoil

6dropsGeraniumessentialoil

6dropsPeppermintessentialoil

¼cupwitchhazel

Ina2-ounceglassspraybottle,addtheessentialoilsandfilltherestofthewaywithwitchhazel.Replacethespraytop,shaketocombine,andspritzontoneck,décolletage,andanyareathatheatsupwithhormonalstress.

TopicalRollerballBlends

HormoneSynergyRollerballBlend

10dropsClarySageessentialoil

7dropsLavenderessentialoil

5dropsGeraniumessentialoil

4dropsBergamotessentialoil

4dropsYlangYlangessentialoil

Carrieroilofchoice

Addessentialoilstoa10mLglassrollerballbottleandfilltherestwiththecarrieroil.Replacetherollerballtopandcap,thenshakegentlytoblend.Touse,rollonabdomenoverovariesandonyourpulsepoints(behindears,onwristsandankles,andoverheart)twoorthreetimesperday.

MonthlyMassageRollerballBlend

10dropsLavenderessentialoil

8dropsClarySageessentialoil

4dropsRomanChamomileessentialoil

4dropsYlangYlangessentialoil

Carrieroilofchoice

Addtheessentialoilstoa10mLglassrollerballbottleandfilltherestwiththecarrieroil.Replacetherollerballtopandcap,andthenshakegentlytoblend.Touse,rolloverabdomenasneeded.

Stress-FreeMassageRollerballBlend10dropsLavenderessentialoil

10dropsClarySageessentialoil

5dropsPeppermintessentialoil

Carrieroilofchoice

Addtheessentialoilstoa10mLglassrollerballbottleandfilltherestofthewaywiththe

Addtheessentialoilstoa10mLglassrollerballbottleandfilltherestofthewaywiththecarrieroil.Replacetherollerballtopandcap,andshakegentlytocombine.Touse,rollonyourshoulders,temples,thebackofyourneck,andonyourwristsandanklesandmassageinslowly.Thencupyourhandsoveryournoseandbreathedeeply.

TopicalBathBlends

BasicBathSoak

8–10dropsessentialoilsofchoice,oroneoftheblendsbelow(suggested:ClarySage,Frankincense,Lavender,RomanChamomile,orYlangYlang)1cupseasalt

1cupEpsomsaltsormagnesiumflakes

½cuphigh-qualitybakingsoda

Addtheessentialoilstothedryingredientsandswirlintoawarmbathtodissolve.

RelaxandDe-stressBathBlend

3dropsLavenderessentialoil

3dropsCedarwoodessentialoil

2dropsClarySageessentialoil

PMSReliefBathBlend

2dropsClarySageessentialoil

1dropRomanChamomileessentialoil

1dropGeraniumessentialoil

1dropLavenderessentialoil

SupplementstoSupportFemaleHormonesSupplementationcanbeparticularlyhelpfulinsupportoffemalehormonelevels,especiallyifyou

aretakingtherightones,sobesuretodiscussthemwithyourtrustedhealth-careprovider.Whileyoumaynotneedtotakethesesupplementsindefinitely,Irecommendtryingtheonesyouneedforatleastthreemonthstoseehowyourbodyimproves,andthendiscusscontinuedusagewithyourhealth-careprovider.Foracompletelistofhormonesupplementsandhowtomakeoveryourhormonemedicinecabinet,gotowww.drmariza.com/supplements.

Ashwagandha+RhodiolaRosea.Thecombinationofthesetwoherbshasbeenproventohelpboostenergywhilestronglysupportingadrenalfunctionandcombatingfatigue.Asadaptogenicherbs,theycanhelpyourbodytofightstressorsnaturallywhiletheirrejuvenatingpropertiescanrevitalizeyourbodyandmind.Theyhavenumerousotherbenefitstoyouroverallwellness,includingimmunesupport,fat-burningpower,andhormonalandoverallbalance.

B-ComplexVitamins(B1,B2,B3,B6,B12).Theseareessentialforallvitalfunctions,forthehealthofoursexualorgans,andasessentialplayersinlibidolevels,especiallypostmenopausal.Bysupportingtheadrenalproductionofsexhormonesandkeepingahealthyhormonalproduction,B-complexvitaminsreducesymptomsassociatedwithhormonalflux,includingheadaches,fatigue,PMS,andvaginaldryness.

BlackCohosh(Cimicifugaracemosa).ThisisamemberofthebuttercupfamilyusedbyNativeAmericanstoaidinchildbirthandsupportsymptomsrelatedtothefemalereproductivesystem.Researchhasshownittoinfluencetheserotoninreceptors,effectivelyalleviatinghotflashesandbalancingmood.Though

classifiedasaphytoestrogen,itsestrogeniceffectsonthebodyarenil,makingblackcohoshoneofthemostpopularsupplementsrelatedtoPMSandmenopauseowingtoitssafetyandefficacy.Itmayalsohelptopreventarangeofwomen’scancers.IthasbeenusedinGermanysincethe1940sunderthenameRemifemin.Researchnowsuggeststhatitismosteffectivewhenusedonlyforaprescribedsix-monthtimeperiodratherthanlongtermtoavoidpotentialsideeffects.

Chasteberry(Vitexagnus-castus).ThisplantgrowsintheMediterraneanandhasbeenusedforcenturiestopromotefertilityandlibidobyincreasingprogesteronelevels.Itisbelievedtoaffectthepituitarygland’sreleaseofluteinizinghormone(LH),lowersprolactinthataffectsmenstrualcycles,andaffectsseveraldifferentneurotransmitters.Althoughwedon’tknowpreciselyhowitworks,weknowthatitdoesworkandisprescribedinmorenontraditionalmedicalpracticeforfertilityissuesrelatedtolowprogesterone;it’salsowidelyusedinGermanyforPMSandmenstrualissues.Itworkswellwithblackcohoshinimprovingemotionalissuesandhotflashesforbothperimenopausalandpostmenopausalwomen.

Magnesiumglycinate.Acrucialcomponentinourbodies,it’sabuildingblockforDNAandisessentialforproperfunctioningofthenervous,muscular,reproductive,andcardiovascularsystems.ItalsosupportstheHPAaxisbymaintaininghealthycortisollevelsandprotectingyourbodyfromtoxinsandfreeradicals.Inturn,thishelpstoampupyourlibidoandpromotefertilityforahealthyreproductivesystem.Magnesiumgreatlyhelpstoalleviatesymptomsfromreproductiveimbalances,suchasPMS.Therecommendeddosageis310–400mg.

DIM(Diindolemethane).Thisisaphytochemicalfoundincruciferousvegetablesthathasbeenproventoreduceriskforbreast,cervical,andothercancersinfluencedbyestrogen.Byincreasingproductionofhealthyestrogenanddecreasingthebad,itcanalsoalleviatesymptomsofPMS,perimenopause,andmenopause.Itsupportsahealthymetabolismandaidsthebodyinusingfemalehormonesaswellassupportinghealthyadrenalfunction.

Hops(HumuluslupulusL.).Thefemaleflowersofthehopsplant,usedtomakebeer,arealsobeneficialforfemalehormones—butyouneedtotakethisinacapsule,notasthealcoholicbeverage!Hopscontain8-prenylnaringenin,asuper-potentphytoestrogen.Idon’trecommendhopsforeveryone,especiallysince

estrogendominanceissocommon,butduringperimenopauseandmenopause,whenestrogenlevelsdrop,itcanbehelpfulwhenregulatedbyyourhealth-careprovider.Ithasbeenshowntoreducethevasomotorsymptomsofmenopause,suchashotflashes,insomnia,andfatigue.Bysimulatingestrogen,hopshelptostimulateprogesteroneproductionaswell.Ithasalsobeenshowntoassistnursingmothersintheproductionofprolactin,whichhelpsstimulatemilkproduction.

Maca(Lepidiummeyenii).Thoughreferredtoasanherb,macaisactuallyarootcommontothePeruvianAndesandiseatenthere.Takenasasupplement,ithasbeenfoundtogreatlysupportthesymptomsofPMS,balancehormones,andsupporthealthyreproductivefunction,aswellasbeingawell-knownaphrodisiac.

Self-CareRitualsforFemaleHormones

Herearesomeeasywaystobalanceyourhormones,whetheryourperiodhasarrivedorifyou’regoingthroughperimenopause.

MonthlyClean-OutRitual

Owingtotheoverwhelmingimpactofxenoestrogensandtoxinsinourenvironment,Irecommenddoingamonthlyclean-outofyourkitchen,cleaningcabinet,andpersonal-careandbeautyproducts.Ialwayscleanonecabinetordrawerthelastdayofthemonthsothatwhenthenextmonthstarts,Icanstartfreshwithnewhope.Chapter14hasmanymoredetailsaboutwhattodo.

De-StressRitual

TrytodoacoupleoftheritualssuggestedinChapter5ifyouhaven’talreadybeguntoincorporatethemintoyourrepertoire.Ihighlyrecommendfindingaspiritualpracticethatspeakstoyouaswell,asthebenefitsgreatlydifferentiatean

empoweredwomanfromanoverwhelmedwoman.

StopandBreatheRitual

Trytostartandendeachdaywithadeep-breathingritual.Assoonasyouwakeup,dotendeep-bellybreaths.Closeyoureyesandfocusonsomethingthatmakesyoutrulyhappy.Thissendsthemessagetoyourbodythatyouareincontrolandstressismanaged.Addthisritualtomid-morning,lunchtime,mid-afternoon,anddinnertime,andbeforelong,itwillbesecondnature.Or,setyouralarmforeverythreehoursasareminder,oradditbeforeyoueat.Thisisagreatritualallowingyoutoworkthestressoutwheneveryouneedtointhefuture.

NurtureYourSkinRitual

Asthelargestorganofyourbody,yourskinneedssomeextraloveonadailybasis,especiallyfrommassages,bathsoaks,deepmoisturetreatments,essential-oilshowertreatments,andessential-oilsteamfacials.Oneofmyfavoritesisdrybrushing,whichimprovescirculation,stimulatesthelymphaticsystem,helpsgetridoftoxins(likethosepeskyxenoestrogens),andgetstheskinglowingagain.

DeepEssentialOilRitual

Ifyou’rehavingcramps,harboringtension,feelingmuscleaches,orexperiencinganyothersortofinternaldiscomfort,anamazingwaytogettheessentialoilsandblendsdeepintoyoursystemwhilesupportingrelaxationistouseawarm-watercompress.Awarm,wetwashclothplacedontopofwhereveryoumassagedinessentialoilswillpushthemdeeperintoyourbodyandsimultaneouslycreateanaromatherapeuticexperienceforyourenvironment.

W

CHAPTER11

Emotions:BalancingAnxiety,Depression,andMoodSwings

omenaretwiceaslikelyasmentobediagnosedwithamooddisorder.Althoughit’snotfullyclearwhy,Ihaveatheory,basedonthepatientsI’ve

treatedovertheyears.Whenwomentakeontheweightoftheworldandtrytobeeverythingforeveryone,wesetourselvesupfordisaster.Chronicstressleadstoimbalancedhormones,whichiscoupledwithlifestylechoicesandneglect,andthisbecomesthefoundationonwhichweattempttothrive.Itjustisn’tworking.

Self-caremustbeapriorityinourlives.Ifwedon’ttakecareofourselves,howcanwegivethebestofourselvestoeveryonewhodependsonus?Beingdiagnosedwithamooddisorderandbeingprescribedantidepressantsmaynothelpyourebuildthefoundationyouneedtothriveinthismodernworld.

Oneofthemostresearchedareasofaromatherapyistheeffectessentialoilshaveonemotionsandmood,soweknowthattheycanprovidethesupportweneedtoachieveemotionalsuccess.Ifthere’sonethingI’velearned,it’sthatbeingabletomanageyourfeelingsiskeytohavingahappyandsuccessfullife.Thereisnomagicbullettohealemotionaldistress,asweallknow.Butthere’salsonoreasonformedicalprofessionalstodispenseantidepressantsandothermood-alteringmedicationsbeforeassessingwhetherornottheirpatientsactuallyneedthem.

Somanywomenhavecometomepreciselybecausetheydon’twanttotakeantidepressants;they’refrustratedandfedupwiththesideeffects.Theywantanaturalsolutioninstead.Theyaskmeifessentialoilscancureamooddisorder,andItellthemthat,no,theycan’t—buttheycertainlycanhelpthejourneytohealing.

Alot.Especiallyifwhatwearedealingwithisn’tactuallyamooddisorderbut,rather,animbalanceofhormonescausedbyacombinationoffactorssuchaslong-termstress,perimenopause,guthealth,andlifestylechoices.Ifyourhormonesareoutofwhackandhavecontributedtofeelingsofdepressionandanxiety,balancingyourhormonescanalsoalleviatethefeelingofbeingoverwhelmedthatisassociatedwithemotionaldistress.

TheWhyBehindEmotions

Inmypractice,Ihavefoundthreemaincausesforemotionaldistress:stress,lackofsleep,andhormonalimbalance.Themostimportantthingtorememberisthatmaintainingahealthybalancebetweenneurotransmittersandhormoneskeepsouremotionsandmoodbalancedaswell.Thisisachievedwithafoundationofdietandnutrition,exercise,andstressmanagement,aswellashealthysleeproutinesandreducedtoxicload.Essentialoilshelpbalancetheemotionsandmood,aswellasothersystems.

Inparticular,chronicstresscausescortisollevelstorise.Whenleftunchecked,itcreatesfeelingsofbeingoverwhelmedandworriescansurface,impactinghowwerespondtoourenvironment.Chronicstressalsoshutsdownthedigestivesystem,andsincemostofourserotoninisproducedinthegut,thebody’ssecondbrain,anydisruptionwillundoubtedlyplayaroleinouremotionalwell-being.

YourHormonesforEmotions

Youalreadyknowthatcertainkindsofmoodsoremotionscanbehormonallydriven,especiallyduringspecifictimesofyourmenstrualcycle,orwhenyourfemalehormonesareindeclineduringperimenopauseandmenopause.Rememberthatweallhavedifferentgeneticmakeups,pastexperiences,personalities,andlifestyles;ourmoodsaredirectlyrelatedtothesefactors,aswellaspsychosocialfactors,environmentaleffects,andphysiologicalmakeup.Thereisnoonefixforall

factors,environmentaleffects,andphysiologicalmakeup.Thereisnoonefixforallofus,butlearningtounderstandyourbody’ssignalswillhelpyoushifttoalifestylethatsupportsyourhormones,especiallywhenyouuseessentialoils.

Thesehormonesplayakeyroleinyourmoods:Estrogen.Becauseestrogenfluctuateswiththemenstrualcycle,italso

influencesmood,dependingonwhereyouareinyourcycle.Italsocanincreaseserotoninlevelswhilebalancingitandotherneurotransmitters.

Progesterone.Aslongasprogesteronelevelsareinbalancewithestrogenlevels,yourmoodshouldn’tsuffer.Progesteronehasacalmingeffectthatcaneaseanxietyordepression.

TheThreePs:PMS,PMDD,andPerimenopause

WhilePMSisoftendescribedasamood-alteringperiodduringyourmonthlycycle,itssymptomscanvaryfromslighttointensedependingontheoverallstateofyourbody.AnythingthathappensrightbeforeyourperiodcanbeconsideredpartoftypicalPMS.Mostwomenassumethatsomesymptoms—cramps,headaches,tenderbreasts—arejustnormaltotheircycle,andtheyfocusonthemoodissuesasthemajorfactor.Moodswingscanvaryfrommildirritabilityandanxietytofull-blowndepression,panicattacks,andsevererage.SnarkycommentsaboutPMSmaycompoundthesituationwithaheavydoseofguiltandself-loathing.Youneedtorebalanceyourbodyassoonaspossibleoryoumayfindthatyourperimenopausalyearswillbeevenmoredifficult.

PMDD,orpremenstrualdysphoricdisorder,leaveswomeninastateofdebilitatingdepressionandcausesmoodissuesonamonthlybasis.Severesensationsofhopelessnessandoffeelingoverwhelmed,wildmoodswings,uncontrollableirritabilityandevenrage,andextremeanxietyandtensionthatdisruptwomen’snormalactivitiesareallcharacteristicsofPMDD.Aswiththeotherhormonalissues,Ihavefoundthatmypatientsbenefitfromalifestyleresetwhensufferingthesedebilitatingsymptoms.Properdiet,nutrition,exercise,stressmanagement,andsleepcandowondersforyouroverallsystemandhelpthebodytohealitself.Essentialoilscanbethekeytomakingthistransformationalchange.

tohealitself.Essentialoilscanbethekeytomakingthistransformationalchange.Duringperimenopause,yourestrogenandprogesteronelevelsdecline,causing

ahormonalimbalancethatcantriggerpanicattacks,moodswings,feelingsofworry,anddepression.Ignoringthesesymptomsmaycausethemtolingerwhenyouentermenopause.Instead,connectwithyourhealth-careprovider,andexplorenaturaloptionstoboostyouremotionalwell-being.Alifestylereset,someself-care,andessentialoilsarefoundationalcomponentsforsupportingyouremotionalwell-being!

Cortisol.Youalreadyknowwhattoomuchcortisoldoestothebody.Chronicworry,stress,andanxietycanchiselawayatusuntilwebecomeafractionofwhatwecouldbe.Factorintraumaticevents,oremotionallytaxingillnesses,andit’snowonderwefindourselvesfeelingoverwhelmed.

TheScienceBehindtheScentsTherearethreemainwaysessentialoilscanaffectyouremotions,dependingontheirprimaryconstituents:uplifting/energizing,calming/soothing,and

grounding/balancing.Toappeasemyinnersciencenerd,letmespeakabitaboutthechemical

compositionthatmakestheseessentialoilstheamazingtoolstheyareforinfluencingmood.

Monoterpenessuchaslimonene,alpha-pinene,terpinene,andcymenepowerfullyaffectmoodbycleansingandstimulatingemotion.UnderthemonoterpeneumbrellaoflimonenearesoothingessentialoilslikeBlackPepper,Spearmint,andDill,aswellasupliftingcitrusoilssuchasBergamot,WildOrange,Tangerine,Grapefruit,Lemon,andLime.Alpha-pinenesareknownfortheirrestorativepowers,includingFrankincense,JuniperBerry,Helichrysum,Cypress,andRosemary.

Sesquiterpenessuchascaryophyllene,zingiberene,andalpha-cedrenedowondersforsoothingtheemotions,astheypromotebalanceandmentalclarity.ThecaryophyllenefoundinVetiver,Copaiba,Melissa,andYlangYlangsoothesfrazzledemotions,asdothezingiberenefoundinGingerandthealpha-cedreneinCedarwood.

Alcoholssuchassantalol,linalool,geraniol,andmentholfallintothecategoriesofclarifying,calming,energizing,andstabilizing,astheystabilizemoodandemotions.Mentholenergizesemotions,sothisiswherePeppermintshines.Thegeraniolfoundin

GeraniumandRosehasclarifyingpropertiesfortheemotions,whilelinaloolbothclarifiesandcalms,foundinCoriander,Cilantro,Basil,Lavender,Petitgrain,ClarySage,andBergamot.Moremood-stabilizingessentialoilsarethosewithsantalol(Sandalwood),cedrol(Cedarwood),andpatchoulol(Patchouli).

Aldehydessuchascinnamaldehyde,geranial,andneralcalmtheemotionsandsettlethemoodwhileprotectingthemindandbody.ProtectiveessentialoilslikeCinnamonandCassiaboastcinnamaldehyde,whilesoothingMelissaandLemongrassprimarilycontaingeranialandneral.

Ketonessuchascarvone,camphor,andmenthonecalmmoodsandpromotementalconcentration.Peppermintalsohasmenthoneinit,whichenergizesmoods,whileDillandSpearminthavecarvone,whichalsoinvigoratesandenergizesemotions.

Esterssuchasmethylsalicylate,linalylacetate,andnerylacetateaidincalmingmoodsandrestoringemotionswhilesupportinghormonesatthesametime.RestoringessentialoilslikeWintergreenandBirchhavemethylsalicylate,whileHelichrysumiscomposedprimarilyofnerylacetate.Lavender,Petitgrain,ClarySage,andBergamotcalmtheemotionswiththeirprimaryconstituentoflinalylacetate.

EmotionalTriggers

Becauseouremotionsareembeddedinourphysiologicalmakeup,itmakessensethatcertainsights,smells,andexperiencescantriggeremotionalreleases.Allthesepent-upemotionscanclogyouremotionalpathways,preventingyoufromfeelingtrulyfree.Essentialoilsallowyourbodyandmindtoreleasethesepent-upemotionsbystimulatingyouremotionalbrainviathelimbicsystem.Thatis,youcanfeeltheresultoftheiraromasbeforeyoucanmentallyunderstandwhyyoufeelthewayyoudo.

Everyemotion,fromangertofear,anxietytofailure,grieftoworthlessness,canbereleasedbyusingthecorrespondingessentialoil.Apositiveaffirmationpairedwithanessentialoilcanbeapowerfulcombinationinreleasingthesepent-upemotions.SomeofthefavoriteaffirmationsIuseinmyself-careritualsinclude:

Iamworthy.Iamstrong.

Iamconfident.Ilovemyself.Iambeautiful.Iamenough.

Whateveraffirmationmakesyoufeelmoreconfidentandpowerfulwillhelpyoureclaimcontrolofyouremotionsandstabilizeyourmood.Tryacombinationofthem,andrecordyourresultsinyourjournalalongwithyouremotionaltriggers.

HowtoSupportYourEmotionalWell-BeingwithEssentialOils

Becauseessentialoilsaresopotentandpowerful,inhalingthemdirectlyaffectsourlimbicbrain,whichregulatesemotionalreactions.Nowonderthearomasinfluenceouremotionsinsuchaprofoundway!Becausetheconstituentsofessentialoilsvarysowidely,eachoilisabletoworkinauniqueway.

Weoftenassociatecertainaromaswithparticularemotions,coloringourmemoriesthatgettriggeredonlywhenthescentwaftsourwayagain.Say,thearomaofcinnamonrollsbakinginyourgrandmother’skitchenelicitsfeelingsofwarmthandcomfort;thescentofwoodsmokecancausefearandanxietyifyou’vebeencaughtinahousefire.Itistrulyamazinghowscentscantransportus.

Asmentioned,thethreecategoriesofessentialoilsthathelpstabilizemoodarecalming/soothing,energizing/uplifting,andgrounding/balancing.Usedindividually,eachishelpfulinestablishingabaselineforemotionalbalance,butusedincombination,asrecommendedinthesuggestionsthatfolloworintherecipes,theybringthemostsuccess.Often,also,usingtheoilsinternallyaswellasaromaticallyprovidesthebestsupportagainstemotionalimbalance.Bepersistentandconsistentwiththeiruse,andexperimenttofindoutwhichworkforyouindifferentsituations.

PreferredEssentialOils

CALMING/SOOTHING

GERANIUM(Pelargoniumgraveolens)

CalmsthenervesandsoothesthemindandbodyfromexcessstressGroundsemotionsfromworry,frustration,andstress

AromaticUseDiffuse3–4drops.Add1droptoyourpalms,rubtogether,cupovernose,andinhaledeeply.Rubtherestonyourneckandshouldersoronface.

TopicalUseDilute1–2dropswithacarrieroilandmassageintothebody.Applyafterashower.

YLANGYLANG(Canangaodorata)

CalmsthemindandbodywhileupliftingyourmoodBoostsyourmoodtocreateapositiveoutlookonlifeLessensfeelingsoftensionandstresstoallowforemotionalbalance

AromaticUseDiffuse3–4drops.

TopicalUseDilute1–2dropswithacarrieroilandapplytopulsepoints.Dilute1–2dropswithacarrieroilandmassageintotenseareasofthebody.Add3–4dropsto¼cupEpsomsaltsanddissolveintoawarmbath.

ROMANCHAMOMILE(Anthemisnobilis)

EnhancesoverallfeelingsofcalmandrelaxationforthemindandbodySoothestheentirebodywhileinspiringcourageandself-esteemComfortsthemindandbodywhenoverwhelmbeginstothreatenimbalance

AromaticUseDiffuse3–4drops.Inhaleordiffusewhilepracticingdeep-breathingtechniquestoreducestress.

TopicalUse

Add1–2dropstoyourfavoritemoisturizer.Dilute1–2dropswithacarrieroilandapplytoyoursolesatbedtime.

InternalUseAdd1–2dropstoyourfavoriteherbaltea.

LAVENDER(Lavandulaangustifolia)

Easesfeelingsofanxiety,tension,andstressbyinstillinganoverallsenseofcalmPromotestotalbodyrelaxationandsupportsarestfulnight’ssleepAllowsyourbodytofindpeaceamidthestressinyourday

AromaticUseDiffuse3–4drops.Add1–2dropstopillowsandbedclothesbeforebedtime.Inhaledirectlyfromthebottleandpracticedeepbreathing.

TopicalUseDilute1–2dropswithacarrieroilandmassageintoanytenseareasofthebody.Add3–4dropsto½cupEpsomsaltsanddissolveintoawarmbath.

CLARYSAGE(Salviasclarea)

RelaxesandsoothesthemindandbodywhilecalmingemotionsReducesnervoustensionandanxietyfromemotionalandhormonalimbalanceBalancesthebodyandmindtoallowforrelaxation

AromaticUseDiffuse2dropswith2dropsofyourfavoritecitrusoil.Diffuse3–4dropsbeforebedtime.

TopicalUseDilute1–2dropswithacarrieroilandmassageintoyourabdomen.Dilute1–2dropswithacarrieroilandmassageintopulsepoints.Combine2dropsClarySage,2dropsRomanChamomile,and2dropsLavenderwith½cupEpsomsaltsanddissolveintoawarmbath.

MELISSA(Melissaofficinalis)

Alleviatesanxiety,nervousness,andtensionUpliftsandrestorespositivemoodsCalmsandrelaxesthemindandbody

AromaticUseDiffuse3–4dropsatnighttime.Add1droptoyourpalms,rubtogether,cupoveryournose,andinhaledeeply.

TopicalUseDilute1–2dropswithacarrieroilandmassageintoshouldersandneck.Dilute1–2dropswithacarrieroilandmassageintothetemplesandoverpulsepoints.

COPAIBA(Copaiferareticulata,C.officinalis,C.coriacea,andC.langsdorffii)

SoothesandcalmsanxietyandnervoustensionCalms,soothes,andsupportsthenervoussystemwhileaidinginemotionalbalanceSupportsavarietyofbodilysystemstohelpyourbodytomaintainbalance

AromaticUseDiffuse3–4drops.Inhaledirectlyfromthebottle.

TopicalUseDilute1–2dropswithacarrieroilandmassageintotenseareasofthebody.

JASMINEABSOLUTE(Jasminumgrandiflorum)

UpliftstheemotionsEnhancesfeelingsofjoyandpeacewhileinstillingself-confidencePromotesapositiveoutlookonlife

AromaticUseDiffuse3–4drops.

TopicalUseDilute1–2dropswithacarrieroilandapplytopulsepoints.

Dilute1–2dropswithacarrieroilandmassageintoyoursolesinthemorning.

BASIL(Ocimumbasilicum)

AlleviatesnervoustensionandanxietyinthemindandbodyEnhancesmentalfocusandalertnesswhilerejuvenatingthemindandbodyReducesmuscletension

AromaticUseDiffuse3–4drops.Inhaledirectlyfromthebottle.

TopicalUseApply1diluteddroptofingertipsandmassageintotemples.Dilute1–2dropswithacarrieroilandmassageintotensemuscles.Add1dropofWintergreenforacoolingandrelaxingsensation.

ENERGIZING/UPLIFTING

BERGAMOT(Citrusbergamia)

Calmsandupliftsthemindandbodywhilealleviatingfatigue,tension,andanxietyIsperfectformassageblendsanddiffusingaswellasinternalcalmwhenaddedtoherbaltea

WILDORANGE(Citrussinensis)

EnergizingaromathatupliftsthemindandbodywhilepurifyingtheairPerfectadditiontosmoothiesandwaterforinternalsupportanddetox

AromaticUseDiffuse2dropsWildOrangewithPeppermintandFrankincense,orothercomplementaryessentialoils.Breathedirectlyfromthebottle.

TopicalUseAddtomassageblendsorrollerballblends.

WARNING:Rememberthatcitrusoilsarephototoxic,soavoiddirectsunlightforatleast12hourswithmostcitrusoilsbutupto72hourswithBergamot.

foratleast12hourswithmostcitrusoilsbutupto72hourswithBergamot.

PEPPERMINT(Menthapiperita)

PromotesenergeticfeelingsbyenliveningthesensesEncourageshealthyrespiratoryfunctiontoenhanceyourexerciseroutinesCoolsandinvigoratesskinthathelpsimprovefocusandalertness

AromaticUseDiffuse3–4drops.DiffusewithWildOrangeforanenergyboost.

TopicalUseAdd1dropeachPeppermint,WildOrange,andFrankincensetoyourpalms,rubtogether,andinhaledeeply.Dilutewithacarrieroilandmassageontoneckandshoulders.Dilutewithacarrieroilandmassageintofatiguedandtenseareasofthebody.

GROUNDING/BALANCING

CEDARWOOD(Juniperusvirginiana)

SoothesandrelaxesthemindandbodytostabilizemoodInstillsconfidenceandpromotesself-esteemEnhancesfeelingsofoverallwellnessandvitality

AromaticUseDiffuse3–4drops.Inhaledirectlyfromthebottle.

TopicalUseDilute1–2dropswithacarrieroilandmassageintochest.Dilute1–2dropswithacarrieroilandmassageintoanytenseareasofthebody.

FRANKINCENSE(Boswelliacarterii,B.frereana,andB.sacra)

SupportsoverallpeaceandwellnessforemotionalbalanceOpensthemindandbodyforoverallrelaxationandgroundingbalanceAidsindissipatingnegativityandreducingstresswhilesoothingandrelaxing

youremotionsAromaticUseDiffuse3–4drops.Inhaledirectlyfromthebottle.

TopicalUseDilute1–2dropswithacarrieroilandapplytoyoursolesbeforebedtime.Dilute1–2dropswithacarrieroilandmassageintotenseareas.

PATCHOULI(Pogostemoncablin)

StabilizesmoodbygroundingandbalancingemotionsRelievesfeelingsoftensionandpent-upanger

AromaticUseDiffuse3–4drops.Inhaledirectlyfromthebottlewithdeepbreaths.

TopicalUseDilute1–2dropswithacarrieroil,combinewithPeppermint,andmassageintothetemples,behindtheears,anddownthebackofyourneck.Dilute1–2dropswithacarrieroil,combinewithVetiver,andmassageintoyoursolesbeforebedtime.

INDIANSANDALWOOD(Santalumalbum)

EnhancesthemoodbysettlingandstabilizingemotionsPromotesgroundinganduplifting,especiallywhenusedwithmeditationandprayer

AromaticUseDiffuse3–4drops.Add1droptotheshowerfloor.

TopicalUseAdd3–4dropsto½cupEpsomsaltsanddissolveintoawarmbath.Dilute1–2dropswithacarrieroilandmassageintothebackofyourneckandyoursolesbeforebedtime.

VETIVER(Vetiveriazizanioides)

CalmsandgroundsthemindandbodytosupportemotionalbalanceZapsanxiety,nervousness,andintensemomentsofstressPromotesdeeprelaxationthatcalmsemotionsforarestfulnight’ssleep

AromaticUseDiffuse2dropsVetiverand2dropsLavender.Add1droptopalms,rubtogether,cupovernose,andinhaledeeply.Massagetheremainderintoyourneckandshoulder.

TopicalUseDilute1–2dropswithacarrieroilandmassageintoyoursolesbeforebedtime.Add3dropsto¼cupEpsomsaltsanddissolveinawarmbath.

Joanne’sStory

Joanne,aforty-seven-year-oldadministratorforanonprofitorganizationandvolunteerforherlocalfoodbank,cametomewithconcernsaboutoccasionalsadnessandanxiousness.Shewasrecentlydivorcedafterbeingmarriedfortwenty-twoyears,andalthoughshekeptherselfbusy,shewasstrugglingtoadjusttohernewlife.Shefeltisolatedandsadmostnights,wasexperiencingrandompanicattacksonherwayhomefromwork,hadahardtimegettingoutofbedontheweekends,andbegannoticinghormonalchanges.Shewantedtoaddressherlowenergyandfatigue.

Joannewasexperiencingperimenopauseandmilddepressionandanxiousness.Myrecommendationswereasfollows:

AbundanceandGratitudeDiffuserBlend(thispage)andgratitudejournalingfivedaysaweektoprovideafeelingofgratitudeandhappinesseachmorning.Scheduledateswithfriends,orattendsocialeventsthroughouttheweekendandintheevenings.Useessentialoilsthroughoutthedayforsupport.KeeptheHappyBlissInhalerBlend(thispage)ortheSelf-Love,Self-CareDiffuserBlend(thispage)outandscheduletimestousethem.Creatingamorningritualwithessentialoils.StartthedaywiththetheEnergizeYourMoodInhalerBlend(thispage)forenergyandmoodupliftingandcontinuetouseitintheafternoon.Substitutecoffeewithmatchagreentea.L-theaninereducesstressandfeelingsofanxiousness.

Supportguthealthbyincorporatingwholefoodsforbreakfast,lunch,anddinner.Exercisefor30minutesthreetofourtimesaweektoboosthappyneurotransmittersandincreaseenergy.Supplements:multivitamin,2000mgomega-3fattyacids,450mgSt.John’swort,300mgmagnesiumglycinatetosupportmood,hormonelevels,andincreaseenergy.Self-carerituals:IncorporatetheIntenseDeep-BreathingRitual(thispage)duringmomentswhenanxiousfeelingsarise.

Withinsixweeks,Joanneexperiencedlessanxiety,fewermoodswings,anddiminisheddepressedfeelings,andshefeltmorebalancedinherbody.Shealsofeltmorecontentwithherlifeandenjoyedspendingtimewithherfriends.Sheknewshewasstilladjustingtobeingsingle,butshereallyenjoyedherworkandservinghercommunity.Themorningritualandgratitudejournalingweretheperfectroutineshehadbeenmissing,andtheessential-oilblendshelpedherthroughoutthedayandduringtimesofneed,particularlyLavenderandFrankincensewithsadnessandemotionalblendsforenergyandmood.“Ihadnoideathatessentialoilscouldhelpwithmyemotionalmoments,buttheydid!Andtheyaresoeasytouse.Ikeepmyfavoriteblendsinmypurseandpullthemoutatleastfourtofivetimesaday.Ilovestartingmymorningwithwildorangeandbergamot.Theyreallyhelpmetogetoutofbed.”

EssentialOilBlends

AromaticDiffuserBlends

PositiveAffirmationDiffuserBlend

3dropsBergamotessentialoil

2dropsClarySageessentialoil

1dropWildOrangeessentialoil

NixAnxiousFeelingsDiffuserBlend

2dropsPatchouliessentialoil

2dropsWildOrangeessentialoil

1dropYlangYlangessentialoil

1dropLavenderessentialoil

1dropLavenderessentialoil

AbundanceandGratitudeDiffuserBlend

2dropsFrankincenseessentialoil

2dropsWildOrangeessentialoil

2dropsPeppermintessentialoil

EmotionalReleaseDiffuserBlend

2dropsGeraniumessentialoil

2dropsBergamotessentialoil

1dropLemongrassessentialoil1dropYlangYlangessentialoil

Self-Love,Self-CareDiffuserBlend

3dropsBergamotessentialoil

2dropsCedarwoodessentialoil

1dropLavenderessentialoil

AromaticPersonalInhalerBlends

HappyBlissInhalerBlend

7dropsWildOrangeessentialoil

4dropsGrapefruitessentialoil

4dropsYlangYlangessentialoil

EnergizeYourMoodInhalerBlend

5dropsRosemaryessentialoil

5dropsPeppermintessentialoil

5dropsGrapefruitessentialoil

CalmandGroundInhalerBlend

4dropsLavenderessentialoil

4dropsLavenderessentialoil

4dropsYarrowessentialoil

4dropsFrankincenseessentialoil

3dropsCedarwoodessentialoil

TopicalRollerballBlends

OverwhelmResetRollerballBlend

8dropsGeraniumessentialoil

8dropsClarySageessentialoil

6dropsCypressessentialoil

3dropsPatchouliessentialoil

3dropsYlangYlangessentialoil

Carrieroilofchoice

Addtheessentialoilstoa10mLglassrollerballbottleandfilltherestwithacarrieroil.Replacetherollerballtopandcap,andthenshakegentlytoblend.Touse,applytothebackoftheneck,temples,behindtheears,andonthewrists.

EmotionalBalanceRollerballBlend

10dropsGeraniumessentialoil

5dropsNeroliessentialoil

5dropsJasmineessentialoil

5dropsYlangYlangessentialoil

Carrieroilofchoice

Addessentialoilstoa10mLglassrollerballbottleandfilltherestwithacarrieroil.Replacerollerballtopandcap,andshakegentlytoblend.Touse,applytopulsepointsandinhaledeeply.

Panic-BusterRollerballBlend

8dropsClarySageessentialoil

8dropsClarySageessentialoil

7dropsLavenderessentialoil

5dropsVetiveressentialoil

5dropsRomanChamomileessentialoil

Carrieroilofchoice

Addessentialoilstoa10mLglassrollerballbottleandfilltherestwithacarrieroil.Replacerollerballtopandcap,andshakegentlytoblend.Touse,applytopulsepointsandinhaledeeply.

Self-CareRitualsforEmotionalBalance“IsThisServingMe?”RitualOneofmyall-timefavoritequestionsis:“Isthisservingmerightnow?”Ilovetheconceptofusingaquestiontocreateapositiveaffirmationbecauseitcausesmetopauseandexaminethesituationathand.Sometimes,IfindmyselfsearchingforajustificationtokeepdoingwhatI’mdoing,butmoreoftenthannot,Iamabletocometoascreechinghaltanddismisssomethingthatisn’tservingme.Igivemyselfpermissiontojustsaynotowhateveriscausingmemoreharmthanjoy.

Youcanapplythisquestiontojustabouteverysituationandeventoconcreteobjects.IfIputonadressthatforsomereasonIdon’tfeelcomfortablein,Iask,“Isthisservingme?”Nope,it’snot,becauseI’mgoingtospendalldaywithanxietyabouthowIfeelandlookintheoutfit.IfIdon’tloveitanditdoesn’tmakemefeelconfident,thenit’stimetopurge!

Whataboutthatglassofwineafteraroughday?Isitservingme?WhenIconsiderthatIhaven’teatendinner,havespentthedaysurvivingonsugar-ladensnacks,andhavereachedlevelsofstressthatI’vedealtwithforhours,no…thisglassofwinewilldonothingwhenIcouldhaveacalmingmugofherbalteaandhealthydinnerinstead.Triggeravoided.

Onceyouseethisquestionasaritual,itwillbecomesecondnaturetoaskitwhenevertheneedarises.I’vefoundittobeanincrediblyusefultoolfordecision-making.

making.

IntenseDeep-BreathingRitual

Youhavealreadylearnedmyfavoritedeep-breathingtechnique(seeChapter5).IturntoitwheneverIfeelabadmoodoranyfeelingofbeingoverwhelmed.Infact,Irecommendmakingthisadailyritual,multipletimesaday,andasmuchasyouneedduringtimesofintensestress.Lettherhythmofyourbreathscomplementtherushofairbeingsuckedinthroughyournostrils,billowingintothedeeprecessesofyourlungs,andbeingslowlyletoutthroughyourmouth.Hanginthepausesbetweentheinhalesandtheexhales,andtrytoworkuptocountingtoteninthosemomentsofcalm.

Asyougetevenbetteratthisritual,youcanusethosepausestomeditateandfocusonpositiveaffirmationsortoofferaquickprayerofthanksandgratitude.Addinghigh-qualityessentialoilstoyourbreathingwillgiveyouacombinationthatrejuvenatesbothmindandbodywhilesupportingapositivemoodandarestoredconfidence.

BanishFeelingOverwhelmedRitual

Notlongago,Ihadafive-minutemeltdownwhenIfoundmyselfsmackedinthefacewithfeelingsofbeingutterlyoverwhelmed.Luckily,Ireachedformyessential-oilkittopulloutmyOverwhelmResetRollerballBlend(thispage).Withshakinghands,IuncappedthebottleanddeeplyinhaledwhileclosingmyeyesandpracticingtheIntenseDeep-BreathingRitual.Irolledsomeintothepalmsofmyhand,cuppeditovermynose,andbegantocalmmyselfenoughtohanginthepauses.Ifocusedongratitudeandmyblessingsasmyemotionsbegantostabilize.WhenIopenedmyeyes,Irolledmoreontomypulsepointsandtookamomenttocontinuebreathingandbeinginthemoment.Thatpanicattackhadreallyscaredme.ButthankfullyIhadthetoolstofindmycenteragain.

Iencourageyoutoprepareyourselfformomentslikethis.Findtheessentialoilsthatsupportyoubestandhavethemreadyandinanessential-oilkitforon-the-

goneeds.

Preserving-the-PeacePartnerRitual

EventhoughIteachalife-transformingplan,lifestillgetsthebestofmeeverynowandthen.It’sthenthatIhaveamoment,ormakeanadjustment,orjustneedsometimetostopandbreathe.Luckily,I’mblessedtohaveahusbandwhoseesmytriggers,recognizesmybody’scriesforhelpsometimesbeforeIdo,andknowswhentosupportme.Hehandsmemyfavoriterollerballblendandtellsmeeverythingisgoingtobeokay.Hediffusestheanxietyforme,hemassagesmetoeliminatethekinks,andhekeepsmebalancedwhenIignoremytriggers.AndIdothesameforhim.It’san“oily”partnershipinpeace,sowecancontinuetocarryonthelifeweloveandkeepeachotherhealthyintheprocess.

Findyoursomeoneandmakehimorherapartnerinpreservingthepeace.Itcanbeafriend,aspiritualleader,apartner,aspouse—anyonewhocancheckinwithyou,recognizeyourneeds,andknowthequestionstoaskoressentialoilstohandyouwhenanxietythreatenstospinyouintoawhirlwind.Youcandothesameforhimorher.Setaregulartimetocheckinwithoneanotherandtalkabouthowyouaredoing—andwhatoilsyouareusing!

PARTIII

The14-DayRescuePlantoJump-StartYourHormonalHealthIfyouhad

askedmetenyearsagowhatIdidtokeepmyselfhealthyandmyhormonesfunctioningatoptimallevels,Iwouldhavesaid,“Igotothegymforonehourfourorfivetimesaweek.Sure,Itrytoeatwell(buthavetoadmitIindulgemycravingsforYorkPeppermintPattiesat4p.m.everyday).IdrinktwotothreecupsofcoffeeeverydaybecauseIloveitandcan’tlivewithoutit.Ibuylotsofvitamins,butmaybeonceinawhileIforgettotakethem—mybad!Iusewhatevershampooisonsaleinthe

drugstore.Oh,andIworkashardasIpossiblycanuntilIcollapseintobed(andthenhaveahardtimegoingto

sleep).”

Now,myscheduleiscompletelydifferent.AsavorygreensmoothieandthesupplementsIneedforbreakfasteveryday?Check.Gratitudejournalingandmindfulbreathing?Youbet.Ahikeoutsideorhigh-intensityintervaltrainingatleastfivetimesaweek?Wouldn’tmissit.Fresh,simple,deliciousmeals,lowinsugarandhighinflavor?Ofcourse.Nontoxicskin-careproductsthatIlovetomakemyself,thathavegivenmethebestskinandhairofmylife?Whatatreat!Essentialoilsbymysidealldaylong?Well,whatdoyouthink?!

Alltheseactivitieshavebecomesecondnaturetome.Ineverthoughttheywould—buttheykeepmehealthy,vibrant,energizedwhenIneedtobe,andrelaxedwhenit’stimetowinddown,soIcan’teverimaginegoingbacktomyformerbadhabits.Myhormonechaoshasbeencompletelytamedbysimple,effectivehomeremedies,realfood,andrealexercise.

Here’sthething:Iamnotadifferentperson.Intermsofpersonality,IamthesamewomanIwasadecadeago—butwhatdidchangewasmydeterminationtodotheworkIknewIneededtodotofinallytakecareofmyselfthewayIdeservedtobetakencareof.

Icreatedthe14-DayRescuePlantogiveyourbodythejoltitneedstobalanceyourhormonesquicklyandeffectively,andshowyouhowincorporatingallthegoodhabitsyou’vereadaboutinthisbook,especiallyinthepreviouschapter,willdrasticallyimproveyourhealth.Theplanconsistsofincorporatingself-caretechniques,rituals,andessentialoilstohelpyouresetyourhormones.Thisiswheretheworkcomesin,becauseyouhavetolistentoyourbodyinordertoknowwhatitneedsthemost.Byidentifyingtheareaswhereyourbodyneedswork,youcanbegintoselecttheroutinesandritualsthatmakethemostsenseforyoufromPartII.Irecommendmarkingthemwithasticky-noteflagsothatyoucaneasilyreferencethem.Then,youcanbegintoworkthemintoyourdailyroutine—yourmorningandeveningroutines,aswellaspitstopsthroughoutthedayforbalance.Ifsomethingdoesn’tworkforyou,stopandswapitforsomethingelse.

Beforebeginningyour14-DayRescuePlan,weneedtofirmupyourfoundationaswell.Let’stakeagood,hardlookatnutritionfirst,thenexercise,andrevisitstressmanagement,eliminatingthetoxinsandaddingself-careroutines.SuccesswillcomefromusingtheFivePillarsforaFoundationalLifestylepresentedin

willcomefromusingtheFivePillarsforaFoundationalLifestylepresentedinChapter15asaguidetoincorporatingtheself-careritualsthatwillhelpyoucreateyourindividualizedplan.Theseritualswilleventuallybecomethehabitsthatsupportyouinyour14-DayRescuePlanandbeyond!

Thenextstepistheadditionofthe14-DayRescueMealPlan,whichsupportstheotherchangesyouhavemade.Whenyoubeginthemealplan,youwillhavealreadylaidafirmfoundationandhavebegunimplementingtheself-careroutinesandritualsforyourhormonalrescue.Youwillnotbelievehowwellyourbodywillrespondwhenyoutieeverythingtogether.Sure,therewillbebumpsalongtheway,butyoucandoit.Yourbodyneedsyoutogoallinandfindyourselfagain.I’mrightherewithyoutosupportyoualltheway.

The8Stepsofthe14-DayRescuePlan

1. Markyourroutinesandritualswithsticky-noteflags.Ranktheminorderofimportancebasedonyourindividualneeds.Createachecklistforeachofthefollowing:morningroutine,eveningroutine,stressmanagement,anddailyhabits.Feelfreetoaddmoreritualsperpillarorsectionasneeded.

2. Createyouressential-oilsdiaryandyourfoodjournaltotrackhoweachoil,blend,andmealtreatsyourbody.

3. ReadChapter15,makingnotesontheFivePillarsforhowtofirmupyourfoundation.

4. Beginincorporatingthefoundation-firmingroutinesandthemorningandeveningritualstodiscoverwhatworksbestforyouforoneweek.

5. Prepareforthe14-DayRescueMealPlanbyshoppingaheadandensuringthatyouhaveallingredientsneeded.

6. Clearyourcalendar.Besurethatyouhavetwofreeweekswithoutaddedstressortravel,andgetreadytostart!

7. For14days,followthe14-DayRescueMealPlanwithyourdailyritualsandself-careroutines.Noteyoursuccessesandpitfallsinyourfoodjournal,yourmoodandbodilyresponsesinyouressential-oilsdiary,andyourpraisesin

yourgratitudejournal.

8. Reviewyourjournalsanddiaryandseehowyoufeel.Tweakaccordingtoyourindividualneeds,thentakealookatChapter18fortheRefreshandReplenish.

Let’sgetstarted!

OverwhelmedbytheSteps?NoProblem!CheckOutOurBeginner’sGuideUntilYouFigureOutWhat

WorkstheBestforYou!

Self-CareRitualsforBeginnersMORNING

ApplySuperwomanRollerballBlendShowerRitualwithAwakenorAbundanceSpritzDrink16ouncesofwaterwithlemonGreenSmoothieandsupplements

Gratitudejournal(diffuseFrankincenseorWildOrange)5minutesofMoveYourBodyRitualPLANTHEDAY

Drink6–8cupswaterBreathe-on-the-HourRitual30minutesofMoveYourBodyRitualHealthyFoodPlan

EVENINGPrepareYourSleepEnvironmentMirrorandPositiveAffirmationsRitualsWindDowntoSleepRitual

B

CHAPTER15

TheFivePillarsofaFoundationalLifestyle

eforeyoudiveintothe14-DayRescuePlan,makesureyouhavethefoundationtosupportthesechanges.AsdiscussedinPartI,yourbodycannot

dowhatitneedstodowithsolittletobuildupon.Ifyourfoundationisshaky,thenthe14-DayRescuePlanwillnothavethephenomenaleffectonyouroverallhealththatitcanhave.Theplanhasthepotentialtohelpyouresetyourhormonalhealth,butyouhavetodosomeworkaheadoftime.

That’swheretheFivePillarscanbeyourguide.Eachrepresentsacorecomponentthatwillhelpyoustrengthenyourbody’sfoundationsothatyoureffortstobalanceyourhormoneswithessentialoilscantrulytakeholdandbuildyoubackupagain.Inthischapter,youwilllearnthestepstotaketosetthatfoundationsoyouwillfindsuccessasaresultofthe14-DayRescuePlan.DoyouhavetodoeverythingIhavesuggested?No,youdon’thaveto,butyoushouldexaminethesuggestionsandseewhatworksbestforyourneeds.Nooneperson’splanwilllooklikeanyoneelse’sbecausethisisallaboutyou.Yourheritageandyourbodymakeyouauniqueindividual,soyouneedtofeedyourindividualneedsbysettingyourfoundationandbuildinguponittoresetyourhormonalneeds.

IrecommendreadingabouttheFivePillarsfirst,thengoingbacktoseewhichhabitsyouneedtoincorporateinitially.Chapter16isthenasuggestionguideforgettingthemostfromyourFivePillars,butagain,feelfreetoadjustitaccordingtoyourownneeds.Thesamegoesforthe14-DayRescueMealPlan—ifthereisarecipeyoudon’tlike,feelfreetosubstituteanyoftheotherrecipesorsubstituteaningredientwithanotherhealthyoption.It’sallaboutwhatworksforyouwithintheguidelinesI’vedetailed.Everythingherehasareasonandapurpose,butthebigger

overallpurposeisforyoutolearnwhatworksforyouandtomakethechangesthatfityourlifestylesothatyouexperiencesuccess!

Pillar#1—Nutrition

TheBreak-Ups

Forthe14-DayRescuePlantobesuccessful,it’stimetogetrealaboutendinganyrelationshipsthathavebeenabusingyourbody.Sugar,gluten,processedfoods,andcaffeinearethebiggestoffendersinourmoderndiet,andyou’vegottoeliminatethembeforehand.Onceyoubeginthe14-DayRescueMealPlan,youwillalsoeliminatedairyandredmeat.Why?Becausethesefoodscauseinflammationandmaybedrivingsomeofyoursymptoms.And,asyouknow,sugaralsocausesinsulinspikesthatleadtoexcessfatstorage.Italsoaffectsyourcortisollevels,whichinturnaffectyourestrogenandprogesteronelevels.Glutencreatesaninflammatoryresponseinyourthyroid.Coffeerevsupthoseadrenalhormones.Redmeatisloadedwithfemalehormonesthatyoudefinitelydonotneedtobeingesting,whichcancreateestrogendominance.

Ifyoudon’tstartnow,yourbodywillfacetoodrasticashockwhenyoubeginthe14-DayRescuePlanandwillleaveyoucrumpledinthewake.Iwantyoutosucceedinthisprocess,andIknowthatgoingcoldturkeyontheseitemswillmakeyoufeelhorribleatfirst.Itwillcausewithdrawal,cravings,anddigestivedistresslikeyou’veneverbeforeexperienced.Andyouwillgiveup.Idon’twantthatforyou.Rememberthatwhenthefourteendaysareover,youcanbeginreintroducingthesefoodsoneatatime,whichwillallowyoutoidentifypotentialtriggersandfooditemsthatharmyourhealth.

So,let’sdiscussthewhyforthebreak-upsandhowyoucangraduallycutthesethingsoutinpreparationforyourrescue.

THEWHYImustconfess,myfamilyhasachocolateaddictionandmymothertakesthecake.Eventhoughherhormonesarenowregulated,shestillhascravingsforitevery

Eventhoughherhormonesarenowregulated,shestillhascravingsforiteveryday,keepingsecretstashesofherfavoritepeanutM&M’sandSee’sCandyalloverthehouse.Eventhoughsheknowssheshouldn’t,it’shardtobreakupwithsugar.

Sometimesweallcanbeourownworstenemy,andit’sthefaultofthereal-lifeaddictionthatsugarhascreatedinourbodies.Abigreasonformymom’ssugarcravingsishercrazy,busyschedule.Althoughsheknowswhichhealthyfoodstotaketowork,shestillcravesthatenergyboosttogethertothenextactivityquickly,whetherit’sherjoboratennismatch.

Sugarcausesthebraintoreleasedopamine,thesameneurotransmitterthatspikeswhensomeonedoescocaine!Commonsymptomsofsugaraddictionincludebrainfog,mentalchatter,insomnia,increasedappetite,depression,anxiety,cravings,andtheinabilitytofeelfull.Soundfamiliar?

Recentstudiesrecommendthatwomenconsumeonly20to25gramsofsugarperday,yettheaverageAmericanconsumesaboutfourtimesthatamount!Toputgramsintoperspective,justdivideby4andyouhavethenumberofteaspoons—sowe’relookingatonly4or5teaspoonsofsugarperdayastherecommendedmaximum.Justforcomparison,anaverage12-ouncecanofsodacontainsaround39gramsofsugar.Andthisistotalsugarconsumptionwe’retalkingabout,notjustaddedsugars.Rememberthatyourdailyservingoffruitscontainssugar(orfructose),too,sokeeptrackofthosenumbersinyourfoodjournal.

Eventhoughbothglucoseandfructosearesugars,theyhaveentirelydifferenteffectsonthebody.Glucosecanbemetabolizedinourcells,butfructosemustbefilteredthroughtheliver.Thisiswhyitissoimportanttoavoidthatextrafructose,evenifmuchofitisfoundinhealthieroptionslikefruitsandvegetables.Eatinganentirebagofgrapesdoesgiveyousomevitalnutrients,anditisdefinitelybetterthanacandybar,butbeawareofhowmuchfructoseisinthosetwochoices.

Cuttingbackonsugarcanbedifficult,asoneofthemostcommonwaysto“feed”stressiswithsugar—soofcoursewecravesugarinjustabouteverysituation.Excesssugarstressesyourbodybycausingmajorinflammation,taxingyourliver,anddamagingyourarteries.Itwreakshavoconyourimmunesystem,createsfatigue,causesbloating,andisthenumber-onefoodchoiceofcancer.Itcanleadtodiseaseslikemetabolicsyndrome,fattyliversyndrome,diabetes,heartdisease,andAlzheimer’s.Anditissoveryaddictive,whichfoodcompaniestake

disease,andAlzheimer’s.Anditissoveryaddictive,whichfoodcompaniestakeadvantageof.

Breakingupwithsugarwillhelpyourbodytoresetitsinsulinandestrogenlevels.Evenifit’sonlyforfivedays,yourbodywillbegintoslowlygetusedtolifewithoutthesugarhighsit’saccustomedto.Eventuallyyourtastebudswillresetandfoodswillbegintotasteoverlysweettoyou,whichmakesresistingcravingsaloteasier.Theweightwillmostlikelybegintodropoffifyouhavebeenconsuminglargeamountsofaddedsugarinyourdiet,unknowinglyornot.Suddenly,apieceoffruitwillbecomeincrediblyappealingbecauseithasjusttherightamountofsugaralongwithfiber,enzymes,andcriticalantioxidantsthatyourbodyneeds.

THEHOW

BreakfastMakeover

Eatingasugarybreakfastisprettymuchguaranteedtosetyouupforcravingslaterthatday.SinceatypicalAmericanbreakfastconsistsofjuice,asweetcereal,orwhitetoast/bagelwithjelly,plusahotcoffeeorteawithaddedsugar,wesetourselvesupforahugeinsulinspiketomanageallthatsugar,followedbyaplummetingcrashleavinguscravingmore.Evenworse,assoonasourbrainrealizesthatithasn’treceivedthenutrientsthatitneeds,itsendssignalstoourbodytoeatagain,whichiswhywecravethatmid-morningsugaryfix.

Thisusedtobeme.Mygo-tobreakfastwasaKINDbarthatjusthappenedtopairperfectlywithmyenormousicedcoffee.Italsosetthetonefortheday,whichmadeitsomucheasierformetocontinuetoreachforsugar.WhenIfinallyrealizedwhatwashappening,Iswitchedtorealfoodandpumpeduptheproteininmybreakfast.Proteinaddedtoeverymealwillhelpyoucurbthosecravings,sustainyoursatiety,andkeepyoufromgrabbingthatsweetsnackbeforelunch.Assessyourcurrentbreakfastplanandreplaceitwithwhole-foodoptionspackedwithprotein.Takealookatthefollowingoptionsforamazingsuggestions.Anddoapantryclean-outtogetridofthosesugarybreakfastoptionstoresisttemptation.

EataSavoryBreakfast

I’mabigfanofsavorybreakfasts.You’llgettheproteinsandveggiesyouneedwithoutcausinginsulinspikes.Greensmoothiesaremygo-toforwhenI’montherun,buttheyarealsosatisfyingwhenyou’reathome,sinceyoucansipthemandbemindfulofhowdeliciouseachmouthfulis.IfI’mstillhungryaftermygreensmoothie,I’llscrambletwoeggswithspinachandaddacoupleslicesofavocado.Thisprotein-packedpunchalwayskeepsmegoingtilllunch,withnoneedforasnack.

Prepaheadoftimeandhavehealthyoptionsavailableforyourselfsothatbreakfastdoesn’tbecomeachore.Makethisahealthypartofyourmorningroutinesothatyoucankeepthesugardemonsatbay.There’snorulethatsaysyouhavetoeat“breakfastfoods”forbreakfast.Ifyoufeellikehavingasaladorsomemeatforbreakfast,haveit!

DrinkGreenSmoothiesMysmoothiesonlycontainunsweetenedalmondmilk,avocado,andfruitandvegetablejuices,sotheyhavenoaddedsugar.Iuseaproteinpowdermadefromavegetablesourcetoavoidthemorecommonlyusedwheypowder,whichmaycausegastrointestinalissues.Thesmoothiestakeonly5to10minutestomakeandcaneasilybecomeato-gooptionforyourbusylifestyle.Youcanevenpre-portionyourfrozenadd-insforaquick“dump,blend,andgo”morningoption.Wehaveasmoothiestationsetupatmyhousewithourhigh-poweredblender,proteinandmatchagreenteapowder,essentialoils,andotheradd-inssowedon’thavetogosearchingforwhatweneedeachmorning.Worksmarterandyourmorningswillbeabreeze!Greensmoothiesalsomakeagreatafternoonsnackwhenthosecravingsstart.

SwapYourSnacks

Doyourememberthetimewhenyouproudlysaid“Noway”toyourmom’samazingcheesecake—onlytodevouritduringalate-nightraidaftereveryonewasasleep?Ido!

Ratherthantellingyourselfno,optforhealthiersubstitutionsfromthefollowingchartthatwillsatisfyyourcravings.ThesameCDCstudythatshowedhowfewAmericanseatveggieseverydayalsohadbadnewsaboutfruit—only12percentofpeopleinthiscountryeattheminimumdailyfruitrecommendationof1½to2cupseveryday.That’sreallyjustasmallappleandabanana!Thinkaboutthiswhenyou’rehavingasweetcraving.Ican’timaginenoteatingabowlfulofgorgeousraspberriesorblueberrieswhenI’minthemoodandonlysomethingsweetwilldo.Getintothefruithabit—it’soneyouwon’twanttobreak.

Getcreativewiththeseswaps!Ifyoutendtocravesweets,forexample,choosenaturallysweetfoodslikeapples,beets,berries,carrots,citrusfruits,figs,squash,andyams,andspicessuchascinnamon,cloves,coriander,andnutmeg.Alittledarkchocolatewithalmondbutterwillknockoutthedessertcravingwhileprovidingyouwithantioxidantsandprotein.

FOODSUBSTITUTIONS

FOODTOAVOID

REPLACEWITH

ALCOHOL

Beer,wine,spirits Herbaltea(chamomile,peppermint,rooibos)

SpritzerwithadashofAngosturabitters

Sparklingwaterwithacoupleofraspberries

Waterinfusionswithlemon,orange,orcucumber

BAKEDGOODS

Cakes,cookies,pastries,pie

Honeyorpeanutbutteronabanana,bakedapples,bakedpeaches,pineapple,steel-cutoats

CANDY

Chewycandy Raisins,figs,dates

Candypieces(M&M’s,etc.) Frozengrapes,cherries,driedcranberries,berries,pomegranateseeds

CEREAL

Sweetenedcereal

Unsweetened,whole-graincereal;oatmealwithberries,fruit,ornuts;fruitandnuttrailmix

CHEESE

Dairycheeses Avocado,cashews,Brazilnuts,androastedvegetables

Butternutsquashpuree,sweetpotatoes

CHOCOLATE

Milkchocolate Darkchocolate,individualsquares

COFFEE

Caffeinatedhotcoffee Decafcoffeewithcinnamon,decafteas,matchalatte

Caffeinatedicedcoffeedrinks Decaficedtea,blackcoffeewithunsweetenedalmondmilk

CRUNCHY/SALTY

Chips,crackers,popcorn,pretzels Crunchy,cut-upvegetables,air-poppedpopcorn

Roastednuts Rawnuts(almonds,hazelnuts)

Roastedpumpkinseeds

FRIEDFOODS

Frenchfries,friedfoods,roastednuts

Roastedsweetpotatofries,roastedorsteamedfoods,rawnuts,choppedveggies(celery,carrots,bellpepper)

ICECREAM/CREAMYDESSERTS

Dairyicecream,pudding Sorbet,ices,fruitsmoothies,Greekyogurt,chiapudding,applesauce,avocadopudding,wholefruitsmoothie

POWER/PROTEINBARS

Packagedpower/proteinbars

Nuts,raisins,almondorcashewbutter

SUGARYDRINKS

Juice,soda,andvitaminwaters WATER!

Don’tSuccumbtoPressure

Ihavegivenupsugaronmultipleoccasions,sometimesaroundtheholidayseason.Oneyear,Iwasatmymom’shousewhilenearingtheendofoneofmyninety-daysugarfasts,determinedtogettothefinishlinewithoutcheating.Mymomspeciallymademyfavoritepeanutbuttercookies—myultimatedessert.IknowshewasalittleheartbrokenwhenItoldherthatthepeanutbuttercookieswerenotgoingintomymouth.IremindedherthatIappreciateheramazingloveandefforts,butthatIjustcouldnotgivein.

Thatparticularholidaywasharderthanothers,asIalsogotalotofpressurefromthefamilytojoininontheSee’sCandyguessinggamesandtotryfunholidaydrinks.Evenmyhusband,whowasalsoonthesugarbreak,cheatedalittleintheend.Despiteallthetemptationandpeerpressure,however,ImadeitthroughtheholidaygatheringwithoutcavinginandIamveryproudofmyselfforit.

Inthesemoments,whereyouarefeelingpeer-pressuredbyfamilyandfriends,explainthatyoureallyappreciateandlovethem,butyouarebeingastrueaspossibletoyourself-careneeds.Hopefully,theywillunderstandandsupportyou.

GetaCravingsBuddy

Sometimesjusttalkingaboutyourcravingswithsomeoneinthesamesituationisallyouneedtodotostayontrack.(Thisisespeciallyhelpfulifyouhavepeopleinyourlifethattrytosabotageyourfoodchoices.)Ifyouknowthatsomeoneisholdingyouaccountableandcheeringyouon,it’smucheasiertosticktoyourgoalsandbesuccessful,especiallywhenyousupportherrightback.TheveryfirsttimeIbrokeupwithsugarforsixtydays,itwaswithagoodfriendandfellowauthor,Dr.LaurenClum.Idon’tthinkwewouldhavemadeitthroughwithoutthedailysupportandtextmessagesforaccountability.

InstituteaHouseBanonParticularItems

WhatIlearnedfrommymother’ssugaraddictionishowimportantitistonotbringyourtriggerfoodsintothehouse.Ifyouknowyourdownfallispotatochipsorcandycorn,don’tbuythem!Or,buythatonelittlebagsoyoudon’tendupeatingalotwhenyoujustcravealittle.Isitokaytohavesomesugar?Yes!Ofcourse.Especiallywhennothingelsewillsatisfyyourcraving.Butitisthequantityandqualityofthesugarthatmatters.Don’tsetyourselfuptobingebybuyingthejumbopackandthinkingthatyouwilleatonlysomeofit.

Myhusbandgaveintoacravingtheotherday.Hewantedanicecreamsandwichandnothingelsewoulddo.Unfortunately,thestorehewasinonlyhadboxesoffour.Heknowsoneofourrulesistonotbringfoodlikethatintothehouse,soguesswhoateallfourontheridehome?Mysweethusbandsheepishlycoppedtoit.“But,hey,”headded.“AtleastIdidn’tbringthemhome!”Ihadtolaugh.

SneakyNamesforSugarFoodmanufacturersuseallsortsofdeviouswaystodisguisethefactthatsomuch

sugarisintheirproducts.Almost75percentofpackagedfoodscontainaddedsweeteners.Turn

yourselfintoa“labellooker”andlearntorecognize

thesignsofhiddensugar:

Besuretolookforgramsofsugarperserving.Remember,youonlyneed4gramsperday.Knowthedifferencebetweennaturalsugarsandaddedsugars(suchasfruitsugarsvs.addedsweeteners)andrecognizethattheremaybenodistinctionbetweenthetwo.Checkthelistofingredients.Justbecause“sugar”isn’tlisted,thatdoesn’tmeanitisn’tthere,lurkingunderanothername.Obviously,avoidanythingwith“sugar”taggedon,suchascastorsugar,brownsugar,coconutsugar,invertsugar,orturbinadosugar,amongmanyothers.Youneedtobeasavvyshoppertorecognizethateveryoneoftheseisstillsugar:

Agave

Agavenectar

Anhydrousdextrose

Barleymalt

Barleymaltsyrup

Blackstrapmolasses

Brownricesyrup

Butteredsyrup

Canejuice

Canejuicecrystals

Canesyrup

Caramel

Carobsyrup

Cornsyrup

Cornsyrupsolids

Cornsweetener

CrystallinefructoseD-ribose

Dehydratedcanejuice

Dextrin

Dextrose

Diastaticmalt

Ethylmaltol

Evaporatedcanejuice

Floridacrystals

Fructose

Fruitjuice

Fruitjuiceconcentrate

Galactose

Glucose

Glucosesolids

GoldensyrupHigh-fructosecornsyrup(HFCS)

Honey

Lactose

Maltsyrup

Maltodextrin

Maltol

Maltose

Mannose

Maplesyrup

Molasses

Muscovado

PanochaRefiner’ssyrup

Ricesyrup

Saccharose

Sorghumsyrup

Sucanat

Sucrose

Sweetsorghum

Syrup

Treacle

GlutenandProcessedFoods

THEWHYGlutenisaproteinfoundinwheat,barley,andryethatfunctionslikea“glue,”makingdoughstretchy,andbreadsandbakedgoodsspringytothetouch.Despiteitsdeliciousness,itisindigestiblebythehumanbody,causingmanypeopletobuildupanintoleranceorsensitivitytoit.Yourdigestivesystemcan’tprocessitproperly,soitcancauseinflammationifitgetsstuckinyourgut.Commonsymptomsofglutensensitivityorintoleranceincludefrequentbloating,constipationordiarrhea,headaches,jointandmusclepain,fatigue,skinrashesoracne,andautoimmunedisordersthataffectthethyroidandadrenalglands(thatmeansyourhormones!).

Becausethemolecularstructuresoftheglutenprotein,gliadin,areremarkablysimilartothatofthethyroidgland,thebodymaymistakeonefortheother.Ifyourimmunesystemattackstheglutenthatleaksthroughthegutintothebloodstream,italsoattacksthethyroidtissuewheneverglutenispresent.Forthosealreadydealingwithhypothyroidismandotherissues,thiscausesmajorproblems.Itcantakeuptosixmonthsforthebodytorestoreitselffromaninflammatoryresponsetogluten,sothesooneryoucaneliminateitfromyourdiet,thebetteroffyouwillbe.

Bearinmindthatglutensensitivityisnotthesameasglutenintoleranceorallergy,whichintheformofceliacdiseaseisanincurableconditionthatcanadverselyaffectgrowthanddigestion,astheinabilitytoprocessglutenblocksthebody’sabilitytoabsorbnutrientsfromotherfoods,leadingtopainfulintestinalissuesandmalnutrition.Whenpeoplethinkofglutenintolerance,theytypicallythinkofceliac,butthisisjustoneofitsmanifestations.Anofficialceliacdiagnosisisquitedifficult,assymptomsvaryandbloodtestsaren’talwaysaccurate.Mostpeoplewhohaveceliacdiseasehaveashorteningofthevilliintheirsmallintestine,whichhampersfoodabsorption,andthiscanonlybefoundafterabiopsy.Manypeoplewithautoimmunethyroiddisordersalsohaveceliacdisease,astheremaybeageneticpredisposition.Aproperdiagnosisfromaspecialistisamust.

Evenifyouaren’tsureifglutenisanissue,itcan’thurttoeliminateitfrom

Evenifyouaren’tsureifglutenisanissue,itcan’thurttoeliminateitfromyourdietforatleastfourweeksandseeifyounoticeanychanges.Then,youcangraduallystarttoreintroducegluten,foodbyfood,andseeifyoursymptomsreturn.I’vebeenglutenfreefortwoyears,andIhavenoticedthatalotofmyearliersluggishnessanddigestiveissueswentawayonceIstoppedeatinggluten.It’sworthgoingglutenfreetoseehowyourbodyfunctions,andthenslowlyreintroducingitoneitematatimetoseeifthereisareaction,suchasthekindofsluggishnessIhad,bloating,and/orfatigue.

Processedfoodsareimportanttoeliminatefromyourdiet,sinceyouoftendon’tknowwhat’slurkinginthem.Evenifyoubecomethebest“labellooker”ever,youcan’tbethatvigilanteverytimeyougotothestore.Theeasieststeptotakeistojusteliminatethesefoodsandgiveyourselfpeaceofmind.Thinkaboutalltheartificialingredientsandchemicalsthatyouwilleasilynixfromyourdietjustbyeliminatingprocessedfoods.Now,thereareproductsontheshelfthatcanstillbeusedinyourdiet,butsticktothePronounceableFive-or-LessRulethatfollowssothatyouknowwhatyou’reputtingintoyourbody.Especiallyifyoutendtobesensitivetodifferentfoods,it’salwayssafertoknowexactlywhatyou’veeatenrecentlysothatyoucaneliminatetheissueratherthansendingyourselfonawild-gooseingredientchase.

THEHOWChooseaWhole-Food,Plant-Focused,CleanDiet

IfyoueatatypicalAmericandietwithalotofgrains,especiallyprocessedorpackagedfoods,breakingupwithglutencanseemnexttoimpossible—butit’sactuallyquitesimple.Ifyousticktoawhole-food,plant-focuseddietwithcleanprotein,fiber,andhealthyfatsyouwillbeontherighttrackinnotime.Shoppingtheperimeterofthegrocerystorecanbetheeasiestchangetomake,sincethat’swhereproduce,meat,andfreshingredientsaresold.Frozenfruitsandvegetablesaretheonlyexception,asfreezingthemkeepsintheirnutrients,makingthemahealthyoptionwhenkeepingsuper-freshingredientsisn’tanoption.

CookSeasonally

Anothergreattipistomakeuseofyourlocalfarmers’marketstoensureyouaregettingthefreshestandmostorganicoptionspossible.Selectfreshproduceavailablefromyourlocalorganicfarmsandincorporatethoseintoyourmealplans.Thereareoftengreatrecipesavailablefromthosesellersifyoujustask.But,whenindoubt,sautésomeveggieswithagrass-fed,cleanprotein,andvoila!Instantdeliciousness.

BeLabelSavvy

Whenyoubegintoeliminateprocessedfoods,youwillwanttoexaminethelabelsofyourproductstoensureyouarenixingtheharmfulelementsfromyourdiet.Youneedtobevigilantatfirsttowatchforfoodsmadewithbarley,wheat,orrye,mostofteninprocessedfoodslikebeer,candy,graviesandsauces,spicepacketsorseasoningmixes,soups,processedlunchmeats,saladdressings,andevenfrenchfries.Justlikewhenyou’rewatchingoutforsugar,useyour“labellooker”trainingtosleuthoutthedetails;avoidingprocessedfoodsasaruleofthumbistheeasiestsolution.

FollowthePronounceableFive-or-LessRule

Ifyou(orathird-grader)can’tpronouncetheingredientsontheboxorbag,putitbackontheshelf.Trytostickwithfoodsthathaveonlyfiveingredientsorless;or,betteryet,replacethemwithfreshfruitsandvegetablesandwholegrainslikequinoa,brownrice,andoatstobalanceyourvitaminsandminerals.

Caffeine

THEWHYIlovecoffee.No,ImeanIreally,reallylovecoffee!Butthecaffeineinitisstillchemicallyaddictive.Ireliedoncoffeetowakemeup,tosustainmethroughthemorning,andtobeasweettreatintheafternoon—whichtotallyaidedthedemiseofmyhormonalbalance.Despiteitsantioxidantandnutritionalcontent,orhowmanystudiessaythatcaffeinemaynotbeasbadaswethink,westillneedtowatchoutforothereffectstakinghold.Thoughyoumaythinkyoudon’thaveaproblemeither,trygoingafewdays(orafewhours)withoutasipandseehowyourbodyresponds.

Ifyouarequestioningcoffee’seffectonyoursystem,youmaybeexperiencingoneormoreofthesesymptoms:feelingwiredandtired,sluggishintheafternoon,insomnia,brainfog,ornervoustension.Caffeineoftenmimicsstressinourbodies,addingtotheveryproblemwearetryingtodecrease.ItcanalsocanwreakhavoconyourHPAaxis,triggeringcortisollevelstoriseandstayupforfartoolong.Allthede-stressingyoumaybefocusingonwithaself-careroutinemaybecounteractedbyyourdailydoseofcoffee.And,ifyouarealreadyoverlystressedwithchronicallyhighlevelsofcortisolpulsingthroughyourveins,caffeinefromcoffeewillonlycompoundtheeffectandleaveyouevenworseoffthanyoualreadyare.

But,coffee!It’slikebeingtoldthatyouhavetobreakupwiththerebelboyfriendwhomyourparentsallofasuddenfoundoutabout.Youtrysohardbecauseyouknowit’sabadinfluenceinyourlife,butyoujustcan’thelpyourself.Tobehonest,Iwassousedtothatlittlepick-me-upinthemorningthatIhadamucheasiertimebreakingupwithsugar.

WhenIdidmanagetoconquercaffeine,IrealizedthatIdon’tneeditlikeIthoughtIdid.Ifyoudrinkalotofcoffeeandfindyourselfwiredandtired,oryoufeelyourselfgettinganxiousafterdrinkingjustasmallcup,itmaybetimetofindanewboyfriend.Irecommendbreakingupwithitforatleastthirtydaysandsee

howyourbodyresponds.Onewordofwarning:cold-turkeyingyourdailycoffeehabitisnotagoodidea,

asitcanleaveyouwithheadachesandfeelingprettycrummy.Followmysuggestionstoweanyourselfoffyourregularcoffeeandswitcheithertodecafcoffee,decafteas,ormypersonalfavorite,matchagreentea,whichcontainshealthierlevelsofcaffeine.

THEHOW

TakeDecafBabySteps

IfyoulovecoffeeasmuchasIdo,don’tstopdrinkingitallatonce,asyoualreadyknowthiscangiveyoubadheadachesandothersymptoms.Itshouldn’ttakemorethanaweekortwotoswitchfromyourregularcoffeewithdecaf,untilfinallyit’salldecaf.Ididthisbyswappingone-fourthofmyregularcoffeeblendwithdecaf,andIgraduallykeptsubstitutingdecafforregularuntilitwasalldecaf.

DrinkMatchaGreenTea

Yes,matchaismypersonalfaveforcoffee-swapping!It’spackedwithantioxidants—andwhenIsay“packed,”Imeansuper-charged!Itistentimesmorepowerfulthanregulargreentea,andsixtytimesmorepotentthanspinachandothersuperfoodsthatalsohelptofuelyourbody’sneeds.Itboostsyourmetabolismandburnscaloriesnaturally,helpingyourbodytodetoxwhileloweringcholesterolandbloodsugarlevels.Italsoenhancesmoodandsupportsconcentrationwhilecalmingthemindandbody(theoppositeeffectofcoffee).Infact,matchasustainsmyenergythroughoutthedaybecauseitisrichwithcatechins,themostpotentandbeneficialantioxidantsyoucanconsume.Epigallocatechingallate(EGCG)composesmorethanhalfofthecatechinsinmatcha,anditworksinsyncwithcaffeinetoprovidehealthbenefits,suchasboostingyourmetabolismandimmunesystem.Inaddition,theaminoacidL-theanineinconjunctionwithcaffeinesustainsenergyandboostsbrainpowerwithoutsideeffects.Ujidoismybrandofchoice,andIuseitonadailybasisaspartofmymorningritual.

MakeNewRelationships

Ratherthanreplacingortweakingyourcurrentroutine,let’stalkaboutsomenewrelationshipsthatIknowyou’regoingtolove.Theyhavedonewondersformynutritionalfoundation,andIurgeyoutoincorporatethemintoyourroutine.

HYDRATE!Thirstoftenmimicshungerinourbodies,andweassumethatweneedasnackwhenallweneedistohydrate.Toavoidthissnack-craving,drinkwateralldaylong.Neverleavehomewithoutawaterbottleanddrinkaglassbeforeeachmeal.Aimfor8×8—thoseeight8-ounceglassesofwaterperday—ordrinkatleasthalfyourbodyweightinouncesofwatereveryday,andmoreifit’sveryhotoutorifyou’resweatingalotduetoexercise.Drinkingthismuchwaterthroughoutthedayhelpsflushouttoxins,whichisessentialforweightlossandhealthymetabolism.IkeepmywaterbottlerightbymeatworksoIneverforgettosipalldaylong.

DRINKWATERINFUSIONSIfyou’rejustnotintowater,it’stimetointroduceyoutowaterinfusions.They’relikesuper-chargedwaterfullofflavorandzest!Ilovetoinfusemywaterwithfruits,herbs,vegetables,andessentialoilssuchasLemon,Peppermint,Lime,andGrapefruit.Iusuallypreparemywaterinfusionsseveraldaysinadvance,sothey’rereadytoputintoawaterjugoraglasswaterbottletotakewithmeontheroad.Thesearesomeofmyfavorites:SuperBerryAntioxidantBoostWaterInfusion

½cupblueberries

½cupblackberries

½cupraspberries

½cupcherries,halvedandpitted

1quartplus2cupsdistilledwater

Combinetheblueberries,blackberries,raspberries,cherries,and2cupsofthewaterinablenderandblenduntilsmooth,approximately1minute.Pourthroughafine-meshsieveintoa2-quartpitcher.Addtheremainingwater.Refrigeratetheinfusionforatleast30minutesbeforeservingchilledoroverice.(Note:Youcanalsoinserttheingredientswithoutblendingintoaninfusionpitcher,thoughyouwon’tgettheaddednutritionalbenefits.)Weight-ControlPowerWaterInfusion

½rubyredgrapefruit,juiced

1orange,juiced

2Meyerlemons,1juicedand1slicedintowheels

1½quartsdistilledwater

2dropsLemonessentialoil

1dropGrapefruitessentialoil

Addthejuicesofthegrapefruit,orange,andlemonstoasmallbowl,thenpourthejuicethroughafine-meshsieveintoa2-quartpitcher.Addtheslicedlemon,coverwiththewater,andthenaddtheessentialoils.Refrigerateforatleast30minutes,butpreferably2to3hours,beforeserving.

EATSMALLERPORTIONSOFREALFOODJunkfoodiscalledjunkforareason.It’sfullofsalt,badfats,sugar,processedflour,andchemicaladditives,andithaslittlenutritionalvalue.Youcaneatawholelotofitandnotfeelfull,asjunkfoodrarelyhasthenutrientsandfiberthatfillyouup.

Realfood,ontheotherhand—suchasprotein,healthyfats,andfiber-richveggies—isnotonlymoresatisfyingbutalsomakesyoufeellikeyoudon’tneedsomethingsweet.IfIamcravingasweetafterfinishingameal,IwaitforfiveminutesandseeifItrulyneedtoeatanymore.IfIdo,IgobackandhaveasmallhelpingofthemealImade.Usually,it’sasmallportion,butIfigurefeedingmybodysomethingnutritiousisbetterthangivingitsomethingsweet.PhysicallyIfeelfullandmentallyIknowIdon’tneedanymorecalories.Knowingwhatportionsizefulfillsyourneedsiskeytothrivingonthe14-DayRescuePlan.Startsmallnowsothatyoucangaugeyourmealsizeandreallymaketherecipesworkforyou.

YOUCAN’TEATTOOMANYVEGETABLES!AccordingtoastudypublishedbytheCentersforDiseaseControl(CDC)inNovember2017,only9percentofAmericanseattheminimumdailyvegetablerecommendationoftwotothreecupseveryday.Theydon’tknowwhatthey’remissing!

Veggiesareloadedwiththeenzymes,fiber,minerals,vitamins,andantioxidantsthatsupportcellularvitality;antioxidantspreventcellulardamageandreverseaging.They’relowincaloriesandhighinwatercontent,whichisgoodforyourhydrationneeds.Fiberfillsyouup,soitsuppressesappetite,reducesweight,improvesbloodsugarandcholesterolprofiles,decreasesinflammation,andslowsdownaging.

Ifyou’renotaveggiefan,jumpontothegreensmoothietrain.AsI’vesaid,it’sthefastestandbestfoodyoucanmakethatdeliversthemostnutrient-densemealinoneserving.Aquartofgreensmoothiehasbetweentenandfifteenservingsoffruitsandvegetables,andfiber,andalsoincludesherbs,essentialoils,sproutedflaxseed,andagoodvegan-basedproteintoboostyourproteinintakeandkeepyoufeelingfullthroughouttheday.

Gettingintotheveggiehabitnowordiscoveringwhichveggiesareyourfavoriteswillhelpyoutoselectandenjoyyourmealsduringthe14-DayRescue

favoriteswillhelpyoutoselectandenjoyyourmealsduringthe14-DayRescueMealPlan.

EATHEALTHYFATSCountlessclinicalstudieshaveshownthatgoodfatslikeoliveoil,coconutoil,avocados,nutsandseeds,andeggsreduceyourriskofheartdiseasewithoutcausingweightgain.Theyareespeciallycriticalforbrainfunction(yourneuronsarecoveredinmyelinsheaths,whichisfat!)andcellularfunction(everyoneoftheupto100trillioncellsinyourbodyhasafatlipidmembranetoprotectitandyourneurons).Infact,fatsarethebuildingblocksofmanycriticalsubstancesinthebody,andtheyareusedtomanufactureyourhormones.The14-DayRescueMealPlanwillsupplytheseonadailybasis,butbecomefamiliarwiththemandstarttoincorporatethemintoyourcookingnowsothatyouknowhowtousethemonceyoustartthemealplan.

TAKESUPPLEMENTSFORANEXTRABOOSTEvenasuper-healthy,plant-based,fiber-based,organicdietisn’tenoughnowadays,asitisextremelydifficultforanyofustoeatfoodcontainingthenutrientswe’relookingfor,particularlymagnesium,vitaminD,Bvitamins,co-factors,essentialfattyacids,andantioxidants.Ihavebeenconsistentlytakingsupplementsforoverfiveyearsandhaveexperiencedmoresustainableenergy,improveddigestion,andhappyhormonesasaresult.WhenI’mnotfollowingmyroutine,especiallywhenItravel,Iamnotasenergeticandmydigestiondoesn’tfunctionaswell.ManyofthechaptersinPartIIlistsupplementsthatcanbenefityou,butdiscussingyourneedswithatrustedhealth-careproviderwillhelpyoutoselectthosethatyourbodymostneeds.

Ifyouconsideraddingonesupplement,makeitmagnesium,sincemostofusaredramaticallylackinginthisvitalnutrient.Magnesiumplaysacrucialroleinmanychemicalprocessesinourbodiesandisavitalco-factorfortheenzymesresponsibleforglucosemetabolism.Amagnesiumdeficiencynegativelyaffectsourabilitytoacceptinsulin.Stress,certainmedications,andcaffeineintakearejustafewofthethingsthatcancontributetoloweredmagnesiumlevels.Whileyoumaybenefitfromasupplement,consumingfoodsrichinmagnesium,suchasnuts,seeds,legumes,leafygreens,andwholegrains,willalsohelptoincreaseyour

nutritionalgameagainsthormonalimbalance.Greensmoothiesarealsoagreatwaytoincreasethemagnesiumcontentofyourmorning.

Rituals/Self-CareRoutinestoSupportNutrition

BEMINDFULOFHOWYOUEATChewyourfood.Imean,reallychewyourfood!Slowdownandenjoytheflavors,thetextures,thesubtledeliciousness.Letyourbodyandmindknowthatthereisnofamineandfoodisnotscarce.Thiswillhelpresetyourcortisollevelssothatyourbodyproperlydistributesthenutrientsandallowsitssystemstofunctionproperly.Bemindfulofhowyoueatanddiscoverwhatadifferenceitcanmake.

Also,slowdownwhileyoueat.Sincewealreadyknowthatourbodiesaremorelikelytofeelhungry,lesslikelytofeelfull,andalwaysleaveuscravingsomethingduetodecreasedestradiol,chewingslowlyandsavoringyourfoodwillallowtimefortheghrelintodecreaseandgivetheleptintimetosendthose“I’mfull”messages.Thiswillalsohelptoloweryourstresslevels.Whenyoucomeawayfromamealorasnackfeelingsatisfiedandfull,youarelesslikelytohavetodealwithcortisolspikeslaterintheday—which,asyouknow,causeyoutoreachforthosesugary,carb-richcomfortfoods.

Beginapplyingthismindfulnessmeditationtoyourroutineassoonaspossible.Thiswillmakethedeliciousmealsinthe14-DayRescueMealPlanthatmuchmoresatisfying!

BREATHETHROUGHYOURSTRESSCRAVINGSIcannotstressenoughtheimportanceofdeepbreathing!Youmayneedtoretrainyourbodytobreathedeeplyfromthediaphragmsothatyourbellygoesoutwhenyouexhaleandsucksinwhenyouinhale.Yourbodycalmsitselfwhenyoubreathedeeply,slowingyourheartrateandtellingyourbrainthatyouareincontrol—evenifyouaren’t.

Anytimeyoufeelstresscreepinginandtheurgetosnackbecomesoverwhelming,trytakingtendeepbreaths,restinginthepausesatthepeakandpitofthecycle.Inhale,pause,exhale,pause,repeat.

Pillar#2—Exercise

Ifyoudon’tcurrentlyhaveanexerciseroutineorritualinplace,it’stimetomakethechange.Ourbodieswerenotmeanttobesedentary,andourearlyancestorsmovedforsurvival.Intoday’sworld,wespendfartoomuchtimedoingotherthingsandneglectourbodies.Besurethatwhatyouchoosetodomakesyourbodyandsoulfeelhappy.Ifyouhaterunning,don’trun.Ifyoufindyogaboring,thenseekateamsport.Butdon’tignoretheneedformovement.Ifyouhavebeensedentaryforawhileandarestartingfromscratch,thenthisisagreatplacetobeginyourjourney.

Justrecognizethatifyourdefinitionofworkingoutispushingyourselfashardasyoucanforanhour,fiveorsixorsevendaysaweek,andyoufindthatyou’restilltiredandnotseeingresults,youmaybeovertrainingandstressingyourbodyout.It’stimetoresetyourworkoutroutine.

Beforeanynewexerciseregimen,itisimportantthatyoucheckwithyourhealth-careprovidertoensureyoursafeparticipation.Ifyouhaveahistoryofheartdisease,diabetes,oranyotherserioushealthcondition,orifyouhavebeensedentaryforayearormore,asuddenincreaseinexerciseintensitymayputyouatagreaterriskforcomplications,soyoumayneedtobeginatamuchlower

intensityandworkyourwayupslowly.Thefollowingsuggestionswillhelpyoubuildanexerciseroutinethatworksfor

yousothatyoucangetthemostoutofthe14-DayRescuePlan.Beginbyfindingtheactivitiesthatmakeyousmile,becauseexercisedoesn’thavetobeinagymanditdoesn’thavetomakeyoucringewhenyouthinkaboutit.Irecommendexercisingatleastfourdaysperweek—twodaysofcardioforatleastthirtytosixtyminutestogetyourheartrateupandtwodaysofstrengthorresistancetraining.Thenaddsomeyogaorstretchingtoencouragemindfulnessandmeditationwhileyou’relimberingupyourbody.Familiarizeyourselfwiththeroutines,thereps,theposes,andthepositionssothatyouwillbeabletoseamlesslyincorporatethemduringyour14-DayRescuePlan.

CardiovascularExercise

Doactivitiessuchaswalking,jogging,cycling,aerobics—basicallyanyactivitythatyouenjoythatgetsyourheartrateup.Tryadanceparty,gohiking,walkyourdog,gotoaspinclass,rideyourbike,followalongwithexerciseordancevideosonYouTube,parkatthebackofthelotandtakethestairs—anythingisbetterthannothing!Here’sthekicker:duringthe14-DayRescuePlan,youlimitthistypeofactivitytotwiceaweek,fornomorethanthirtyminutespersession,performedatamoderateintensity.

Howdoyougaugeintensity?Apersonaltrainercanhelp,orifyoudoitonyourown,therearetwomethods.Thefirstistousearatingofperceivedexertion(RPE)scale.Onarangeof1to10(1being“notworkinghardatall”and10being“I’mpushingmyselftomylimit”),youshouldaimforanintensityof5to7.Ifyoufeelexhaustedandoutofbreathafterthefirsttenminutes,thenyoumaybepushingyourselftoohard.Thesecondisbycheckingyourheartrateandusingthisformula:220minusyourage.(Forexample,ifyou’reforty-five,subtractthatfrom220andendupwith175.Thisisyourpredictedmaximumheartrate.Whenyouexercise,youshouldaimtogetyourheartrateupto65to75percentofyourpredictedmaximum.Foraforty-five-year-old,thiswouldbe114to131beatsperminute.)Thatsoundsdoable,right?Keepinmind,though,thathowyoufeelisabettergaugeofhowhardyou’reworking.Thosenumbersaremerelyaguideline.

StrengthTraining

Manypeoplefocussolelyoncardiovasculartrainingbecausetheythinkthatthemoretheygettheirheartrateup,themorecaloriestheyburn.Whilethisistruetoanextent,addingstrengthorresistancetrainingtoyourroutinehasmultiplebenefits.Strengthtrainingusesmodalitiessuchasweights,resistancebands,and/orbodyweighttoplacealoadonthemuscles.Regularlydoingthesetypesofactivitieshelpsincreasemuscletone,strength,andmass,whichinturnhelpstoimprovemetabolism,insulinsensitivity,andbonehealth.Irecommendtwostrength-trainingsessionsperweek,doingtwodifferentexercisesthatworkallthemajormusclegroups.Again,afitnessprofessional,suchasapersonaltrainer,canhelpyoufigureoutthebestexercisesforyou,buttherearealsoonlinevideosandapps.Onceyouhaveselectedyourexercises,doacircuitwherebyyoustartwithexercisenumber1anddo10to12repetitionsofthatexercise.Moveontoexercise2,andsoon.Completingalleightexercisesequalsoneset.Dothiscircuittwoorthreetimespersession,completingtwoorthreesetsofeachexercise.

YogaandStretching

Last,butcertainlynotleast,incorporateyogaandstretchingintoyourweeklyroutine.Theseactivitiesdonotraiseyourheartratelikecardiovascularexercise,buttheyhelpstrengthen,relax,andaddflexibilitytoyourmuscles,improvementalfocus,andarejustenoughmovementtostimulatebloodflow,reducestresshormones,andmakeyoufeelrelaxed.Signupforayogaclass,orstartwithsomeSunSalutations,aseriesofflexionandextensionposturescoordinatedwithyourinhalationandexhalation.It’snotascomplicatedasitsounds,andyouwillfeelsorelaxedwhenyouaredone.Ifyoudon’tknowwheretostart,tryanInternetsearchthatwillshowyouaseriesofposes,ordownloadoneofthemanyfreeorinexpensiveyogaapps,likeYogaiaorYogaStudio,whichwillguideyouthroughaseriesofposesandstretches.Thepossibilitiesareendless!Youryogaroutinescanbeperformedintwolongersessionsperweek(athirty-minuteclass,forexample)orbreakthemupintosmallersections.Aten-minuteyogaroutinedoneeverymorningoreveningisanamazingwaytohelpmanagestress.

UseanApptoHelpwithYourTraining

Therearemanyamazingandfreeappsthatwillcreateintervaltimersforyou.Thesearegreattoolsthatmakeworkingoutfoolproof,andhelpridyouofanyexcusesnottodothem!MyhusbandandIlovetheTabataapp,whichallowsustocreateourfavoriteworkoutroutineswhilewe’reoutoftownoronvacationsomewherethatdoesn’thaveagym.Weeachcomeupwithtwoexercisesandthencreateacircuitoffourexercisestodoalongwiththeintervaltimer,andwethendoatotalofaboutfourorfivecircuits.Weeasilyburnbetween200and400caloriesinashortperiodoftime—and,mostimportant,wesetupourmetabolismsforcontinuedcalorieburning.

EssentialOilsforExerciseSupport

Asalways,essentialoilscanhelpyouduringthe14-DayRescuePlan.Findingtheessentialoilsthatworkforyouispartofdevelopingyourindividualroutine.Thefollowingisoneofmyfavoritesthathasprovensuccessfulformanywomenwhohavesuccessfullyrebuilttheirfoundationandbalancedtheirhormones.

Energy&VitalityBlendBoostyourbodypre-exercisetoopenuptherespiratorysystemandmotivatethemind.Thiscombinationcanbeusedasapersonalinhalerblend,adiffuserblend,orasarollerballblend.CitrusandPeppermintalwaysmotivatemetoworkabitharderwhiletheFrankincenseurgesmetowardself-confidencethatIcansucceedinmygoalsandfeelgoodaboutmyselfintheprocess.

ForPersonalInhaler

4dropsWildOrangeessentialoil

4dropsBergamotessentialoil

3dropsPeppermintessentialoil

2dropsFrankincenseessentialoil

Addtheessentialoilstoapersonalinhalerandusepriortoexercise.

ForDiffuserBlend

2dropsWildOrangeessentialoil

2dropsBergamotessentialoil

1dropPeppermintessentialoil

1dropFrankincenseessentialoil

Addthedropstoanultrasonicdiffuserandusebeforeorduringexercise.

ForRollerballBlend

8dropsWildOrangeessentialoil

8dropsBergamotessentialoil

6dropsPeppermintessentialoil

4dropsFrankincenseessentialoil

Carrieroilofchoice

Addtheessentialoilstoa10mLglassrollerballbottleandtopoffwithyourpreferredcarrieroil.Replacetherollerballtopandcap,andshakegentlytoblend.Applytopulsepointsbeforeexercise.

Pillar#3—StressManagementGettingyourstressundercontrolisparamountinthisbattle—soifyouskippedChapter5,readitnow.Takenotes.Figureoutaplantohelpyourselfthrive.Ifyoudoanythinginthetimeleadinguptoyour14-DayRescuePlan,incorporatesomeofthesestress-bustingritualsandroutinesintoyourday.It’sthefirststeptowardreclaimingyourvitalityandbalancingthosehormones.ThetipsinChapter5caneasilybeincorporatedintoamorningoreveningritual,oranytimeaneedarises.Findtheonesthatworkforyouandbuildyourownroutines.

Thefollowingsuggestionsarerecommendedforeveryone,sotrytoworktheseintoyourpreparationsforthe14-DayRescuePlan.

MorningRoutinetoStartYourDay

ADORNYOURSELFINTHEMORNINGHowyoulookaffectshowyoufeel.Weallknowthefeelingoffindingthatperfectdressorthosejeansthatjustputeverythingintotopgear.Inthemorning,makeitapointtoadornyourselfuntilyoufeelcomfortable.I’mnotjusttalkingaboutyogapantsandateeshirt,thoughthatmaybethecomfiestoutfitforyou,butwhatmakesyoufeellikeyourselfinyourownskin.ApplytheSuperwomanRollerballBlend,andthendressfromheadtotoe,andsmilewithconfidenceatyourselfinthemirror.

SuperwomanRollerballBlendThisisoneofthemosteffectiveblendsever.

12dropsClarySageessentialoil

10dropsLavenderessentialoil

5dropsCedarwoodessentialoil

5dropsGeraniumessentialoil

4dropsYlangYlangessentialoil

Carrieroilofchoice

Placetheoilsina10mLrollerballandthenfilltothetopwiththecarrieroil.Replacetherollerballtopandcap,andshakegentlytomix.Rolltheblendoveryourpulsepoints:behindtheears,ankles,wrists,andovertheheart.

Takeabreath,standup,andgetintotheSuperwomanPowerstance:standwithyourhipsapartandhandsonyourwaist,likeWonderWoman.Ownthemoment,breathetheblendindeeply.Yes,youareSuperwoman!

EveningRoutinetoBoostYourSleep

Eventhoughwemayarguethatourbodiesdon’tneedasmuchsleepastheyactuallydo,itisimperativethatweallowourselvesthatdowntimetorechargeandreset.Thestandardrecommendationforsleepisstillseventoeighthourspernightformostadults,butIdon’tknowmanywomenwhoactuallyallowthemselvesthatmuchresttime.

Goodsleepwillalsonaturallyboostserotoninlevels,andwhenyourbodyhasenoughtimetorecharge,yourcravingswillnotbeasintense.RefertoChapter7toseehowessentialoilsandritualscansupportyoursleeproutine.Agreatbeginningtoaneveningroutinecanincludethefollowingsuggestions.

HERBALTEATIMEHeatupwaterforyourfavoriteherbaltea(withouttheaddedsugar!).Mypersonalfavoriteisachocolaterooibostea.

HEALTHYSNACKPRESENTATIONThinlysliceanappleandfanoutthepiecesonyourfavoriteplate.Payattentiontopresentationtomakethisritualaspecialoccasion—youeatwithyoureyesfirst,andyoudeservealittlesomethingspecialintheevening!Next,sprinkletheappleswithcinnamonoryourfavoritespice.(Saigoncinnamonisperfectlysweetandpairswellwithapples.)YoucanalsosoaktheapplesinabowlwithwaterandafewdropsofCinnamonBarkorCassiaessentialoilforajuicy,spicyalternative.

MINDFULNESSRITUALIt’sveryhardtogotosleepwhenyourmindisracing.Chapter7mentionedbanishingyourelectronicsbeforebedtime.Reading,praying,ormeditatingwhenyougetintobedareallusefulwaystosignalyourbrainthatitneedstomoveintosleepzone.Evenfiveminutesofmindfulmeditationorprayercoupledwithdeepbreathingwillcalmyourbodyintoarestfulrelaxationtoallowforsleep.

CalmingNighttimeMeditation/PrayerRollerballBlendEssentialoilshavetraditionallybeenusedtosupporthealthymeditationandprayerforcenturies.TheCalmingNighttimeBlend(seethispage)ismeanttoprovidecalmandpeacetopromotearestfulnight’ssleep.TheFrankincensehelpsyoutoconnectspirituallyandfeelloved,whileClarySagebalancesyourinnerturmoil.Usedforsacreddevotion,Sandalwoodisoftenchosenforitsabilitytopreparethemindforconnection,whileLavenderprovidesanaturalcalmandquietsthemind.Finally,WildOrangewillupliftyouremotionswhileallowingyourmindandbodytorelax.

Pillar#4—ReducingTheToxicBurden

AsdiscussedinChapter14,toxinsinthebeautyproductsyouuse,aswellasthoseinourenvironment,canwreakhavoconyourhormones.Duringthesetwopreparatoryweeks,tryyourbesttobeasgreenaspossible.YoucanneverhavetoomuchLemonessentialoilanddistilledwhitevinegarinthehousetokeepitcleanandsmellingfreshandwonderful!Eventually,youwillbeabletomakeoveryourentirehome,butstartsmallandworkyourwaythere.Whilethisdoesn’thavetobeaccomplishedbeforethe14-DayRescuePlan,trytoimplementsomeofthestrategiesinChapter14toeliminatetoxinsfromyourhome,especiallyinyourbeautyandpersonal-careproducts.

Pillar#5—Self-CareRituals

Inadditiontotheself-caresuggestionsinPartII,here’sonemorethathashelpedmeandthousandsofotherwomentoreclaimtheirbodies,minds,andsenseofself.Shiftingyourentireparadigmoffoodandbodyimagecanbedifficult,whichiswhyIrecommendtakingbabystepsatfirst.Ifyouaren’tsurewheretostart,beginbyincorporatingthefollowingritualintoyourday,untilyoumakeitahabitforlife.Asyoubegintonoticetheresults,gobackandstartaddingotherrituals,andyouwillbegintofeelyourmindandbodybecomingsustainedandsupported.Youwillnoticethatthemoreyoudoforyourself,thebetteryouwillfeelandthemorepeoplewillrespondtoyourpositiveenergy.Notonlywillyourhealthandwellnessimprovebutalsoyouroverallvitalityandsenseofselfwillexponentiallyincreaseuntilyoufeelandlooklikeanewwoman.

Livingwithhormonalimbalancedoesn’thavetobeyournormal.Choosetochangeyourlifestylesothatyoubecomejustasimportantaseverythingelseyouhavebeenprioritizing.

Self-CareIsHealthCare

Whetheryouusethesetipsinthemorningtoguideyourmindandbodyforthedayoryourelaxandfocusattheendoftheday,mindfulnessritualscanbecomethepauseinyourbusyscheduledevotedsolelytoyou.Taketimethroughoutyourdayandfocusonyourhealth-careneeds.

Beginbyincorporatinggratitudejournaling.Whilesocietyinfluencesustofocusonthenegativeandtorantandraveaboutthehorrors,oursenseofselfneedsustobeabletorecognizethepositivesinourlives.Addingfivetotenminutesofmeditationorprayeraboutwhathaspositivelyinfluencedyourlifewillcompletelychangeyouroutlook.Gainmorepowerbywritingdownwhatyouaregratefulforsothatyoucancomebackandreviewyourjournalingwhenyouarefeelinglessthangracious.

GraciousBlend

Whiledoingboththeseactivities,usetheGraciousBlendinadiffuserorrollerballjar.Helpyourselffindthefocusandpausethatyouneedbyapplyingtheblendtopulsepointsandinhalingdeeplyatthebeginningofyourroutine,ordiffusingit.

ForDiffuser

2dropsFrankincenseessentialoil

2dropsTangerineessentialoil

1dropYlangYlangessentialoil

1dropRosemaryessentialoil

ForRollerball

10dropsFrankincenseessentialoil

10dropsTangerineessentialoil

5dropsYlangYlangessentialoil

5dropsRosemaryessentialoil

Carrieroilofchoice

Addtheessentialoilstoa10mLglassrollerballbottleandtopoffwithacarrieroilofyourchoice.Replacetherollerballtopandcap,andshakegentlytocombine.Applytopulsepointsatthebeginningofyourmindfulnessritual.

FoundationalSuccesswithEssentialOilsIwasanutritionexpertwellbeforeIdiscoveredthepowerofessentialoils.IlearnedsomethingthatflooredmewhenIwasworkingwithmypatients:IcangetpeopletouseanessentialoilbeforeIcangetthemtoreallychangetheirdiet.Inotherwords,essentialoilswillalwaysworkrightaway.You’llfeeltheresults.You’llknow!

Itismyhopethatthiswillopenthedoorforyoutobelieveinholisticmedicineandwellness.Butifyoureallyareseriousaboutmakingchangesinyourlifetobalanceyourhormonesandimproveyourhealth,thereisnomagicbullet.It’snotjustabouttheoilsbutalsoabouthowyouapproachfood,hydration,exercise,andstressrelief.Ifyou’reonlyusingtheoilsandnotmakinganyotherchangesinyourlife,youcan’tpossiblyreapallthebenefitstheoilsaregivingyou!Youmightnotevenknowhowpotenttheyareifyou’restillmakingallthemistakesIoncedid.

Begoodtoyourself.Youdeservetoreclaimyourbodyandyourhealth.Ifnothingelse,the14-DayRescuePlanwillhelpyoudevelophealthy,dailypractices,teachyoutomakesmarterchoicesaboutyourbody,andgiveyouaframeworktosupportyourlong-termhealthgoals.

CHAPTER16

The14-DayRescueMealPlanBasicsBeforeYouStart

Theroadtosuccessstartswithpreparation.Followtheseguidelinessoyouhaveeverythingyouneedpriortoyourinitialtwoweeksontheplan:

1. Doapantryclean-out.Beruthless!Getridofanythinginthehousethatisofftheplan.Eithergiveittofriendsordonateittoyourlocalfoodbank.

2. Gothroughtherecipelistandseewhichofthebasics,staples,andspicesyouhavealreadyandwhichonesyou’llneedtobuysoyoudon’thavetothinkaboutingredientswhenyou’regettingreadytomakeyourmeals.

3. Makeadetailedshoppinglistandbuyororderwhatyouneed.Forabasicsshoppinglist,seethenextsection.

4. Don’tgoshoppingwhenyou’rehungry!It’stooeasytogiveintosnackorjunkfoodswhenyourstomachisrumbling.Iftherearetriggerfoodsthatyouknowyoucan’tstopeatingonceyoustart,don’tbuythem.

5. Don’tgoshoppingwhenyou’repressedfortime.Ifyou’rebuyinganypackagedfoods,readlabelscarefully.Youaregoingtobecomeaworld-class“labellooker”!

6. Purchaseorcreateafoodjournal(itcansimplybesheetsofpaperstapledtogether)asyou’llwanttostarttrackinghowyoufeelaftereverymeal.Youcanevenstartyourfoodjournalbeforebeginningthe14-DayRescuePlantogetanideaofwhichfoodsmakeyoufeelgood,whichmakeyoubloated,andsoon.

7. Havealltheessentialoilsandessentialoilsuppliesyouareusingathand.

8. Gothroughtherecipesinthisbookandmakeupanynewblendsyouwanttouseduringthe14-DayRescuePlan.

9. Ifyouneedextramotivation,findaworkoutorwalkingpartnerandscheduleyourexercisesessionstogether,now.You’remuchlesslikelytocancelwhenyoudon’twanttoletyourfrienddown!

10. Createa14-daycalendarandtapeittoyourrefrigeratororsomewherevisible.Crossoffeverydayasitgoesby.Iknowyoucansticktotheplan!

BasicsShoppingList

Vegetables

Arugula

Bellpeppers

Broccoli

Butterlettuce

Carrots

Cauliflower

Celery

Cucumber

Dandeliongreens

Eggplant

Fennel

Fermentedvegetables

Garliccloves

Jalapeño

Kale

Mushrooms,portobelloorcriminiOnions,red,yellow,orgreenSaladgreens

Shallot

Shallot

Spinach

Squash,butternutordelicataSweetpotatoes

Zucchini

FruitApples,GrannySmith

Avocados

Berries(blackberries,blueberries,raspberries,strawberries)Cherrytomatoes

Grapefruit

Heirloomtomatoes,red,yellow,orgreenLemons

Limes

Olives

Pomegranateseeds

FatsandOils

Coconutoil,cold-pressedOliveoil,extra-virgin

Protein

Beans

Chicken,whole

Chickenthighs,bonelessandskinlessChickenbreasts,bonelessandskinlessChicken,ground

Dulseflakes

Eggs,pastured,organic

Fish(cod,halibut,mahimahi)Lentils

Nutritionalyeast

Proteinpowder(nondairy)Quinoa

Salmon,skin-onfillets

Tofu

Tofu

NutsandSeeds

Cashews

Tahini

Nutorcoconut-basedkefirPumpkinseeds

Walnuts

Herbs

Fresh

Basil,ItalianorThai

Cilantro

Dill

Ginger,fresh

Lemongrass

Mint

Oregano

Parsley

Thyme

Dried

Bayleaves

Oregano

Parsley

Rosemary

SpicesBlackpeppercorns

Chilipowder

Chinesefive-spicepowderCinnamon,ground

Chinesefive-spicepowderCinnamon,ground

Cumin,ground

Ginger,ground

Nutmeg,ground

Onionpowder

Paprika,ground

Redpepperflakes

Turmeric,ground

PantryItems

Blackbeans,low-sodium,cannedCoconutaminos

Coconutmilk,canned

Dicedtomatoes,low-sodium,cannedSrirachahotsauce

Tomatosauce,low-sodium,cannedVegetablebroth

Vinegar,appleciderandredwineThe14-DayRescueMealPlanNutritionBasicsMy14-DayRescueMealPlanisdesignedtocreatelastingsuccess.Unlikeothermealplans,thisprogramisn’tgoingtoteachyouhowto“diet.”Instead,youfocusonnutrient-densefoodsthatworktobalanceyourhormones,includingfreshveggies,fruit,gluten-freewholegrains,leanproteinsources,andhealthyfatsinproperproportiontopromotesustainableenergythroughouttheday,withouttheriskofovereating.Thereissomuchtogainbyfollowingthisplan.Weightloss,energygain,

insulinresetting,hormonesynergy,andgreaterresistancetohormonalimbalances—simplybyeatingdeliciouswholefoods.It’snotjustaboutfollowingaplan,althoughthatwillcertainlyhelpinthebeginning,butaboutlearninghowtomakehealthychoicesthatsupportyourhormones.Thiswillcreatetheframeworkforunderstandingtheprinciplesofhealthycookingandeatingsothateatinghabitsactuallychangeovertime.Therecipesinthenextchapteraredesignedtomakecookinghealthyfooddeliciousandsimple,withoutsacrificingfavoritefoodsandflavors.

Youwillalsobeeliminatingsomefoodsthathijackyourhormonesandcontributetoweightgainandlowenergy.Thesehijackersare:

contributetoweightgainandlowenergy.Thesehijackersare:

GlutenDairyProcessedsugarsandsugarsubstitutesRedmeatCaffeine

Ifyoulovetheresultsthatyougetfromthe14-DayRescuePlan,goaheadandfollowtherecipesandmealplanforanother7days.Ihavepersonallyfollowedthisplanfor28daysandasaresulthaveexperiencedmoreenergy,focus,andimproveddigestion.

TrackYourFood

Calculatingyourbasalmetabolicrate(BMR)willhelpyoutodetermineyourdailycaloricneeds.Inaddition,trackingyourconsumptioninyourfoodjournalwillhelpyoutoassessifyouarereallygettingthenourishmentyouneed,andwillenableyoutoidentifywhenthosecravingspopupduringthedayorwhenyougetoutofcontrolwithyourhabits.

Whenhormonalsurgesorimbalancescauseustocravecertainfoodsatspecifictimes,weneedtobeaware.Forexample,doyoucraveacertainsnackwhenyou’reabouttogetyourperiod?BeforeIwasabletobreakupwithmycravings,Ihadaninsatiabledesireformid-afternoonSaltedCaramel&DarkChocolateNutKINDbarswhenmymonthlymenstrualcyclestarted.

Fromthere,youbegintodevelopwhatIliketocall“caloricawareness”—howmanycaloriesyouneed,whatisinexcess,andyourdailynutritionalpatterns.Rememberthatallcaloriesarenotthesame;onedoughnutcaloriedoesnotequalonecarrotcalorieintermsofnutrition.Choosinghealthyfoodsrichinfiberandnutrientswillfillyouupandsupportyourbody’smetabolism.

Beespeciallycarefulaboutwhatyoudrink.Mypatientsoftentellmethings

Beespeciallycarefulaboutwhatyoudrink.Mypatientsoftentellmethingslike,“Well,I’mjustnothungryforbreakfast,”butthenIseeintheirfoodjournalsthattheydownedaVentiJavaChipFrappuccino,withover800caloriesofsugarandfat,nearlyeveryday.Alargeorderoffrenchfrieshasfewercalories!

Whileitmayseemlikeachoreatfirst,trackingyourfoodintakecanempoweryoutoknowexactlyhowyouarefuelingyourbody.Afteronlyaweekortwo,youwillbeabletostartdiscerningyourcravingspatternsandhavemorecaloricawareness.Then,whenthosesnackytimescomearound,youcanbeproactivebyreachingforyourGrapefruitorPeppermintessentialoilandinhalingtorefocusandcurbthosecravings.

KeepaFoodJournal

Yourfoodjournalwillbeahugehelpforyoutotrackhowyoufeelaftereverymeal.It’sveryimportanttodothisduringyour14-DayRescueMealPlan,andfortheremainderofthemonthasyoubegintoreintroducefoodsintoyourdiet.

You’llwanttospecificallypayattentiontoyourdigestion,energy,moodandanyinflammation/allergenreactiontowhatyouareeating.Focusonreintroducingonefoodcategoryatatime,orevenasinglefood.Paycloseattentiontohowyoufeelacouplehoursafteryoufinishyourmeal.Examplesoffoodstoreintroducearedairy,grains,corn.Youmayfindthatcertainfoodscausedigestivediscomfort,lowenergy,brainfog,jointpain,sleepdisruption,andmoodchanges.

The14-DayHormoneRescueMealPlanTipsandRules

Eatproteinateachmeal.Aimforatotalof50–60gramsofproteineachday(16–20gateachofthreemeals).Chooseyourproteinsfrombeans,lentils,quinoa,fish,free-rangepasturedchickenandturkey.Besuretoeatenoughproteintokeepyoufeelingfullbetweenmeals.Eat1poundofvegetableseachday.Aimtoconsume7servingsofrawand

cookedvegetableseveryday.Themealplanisdesignedtocoveryourvegetablerecommendations.Eliminatesugarandsugarsubstitutes.Avoidthesesugars:whitetablesugar,honey,agave,Splenda,brownsugar,molasses,andmaplesyrup.Theonlysweetenerapprovedisstevia.Eatlow-glycemic-indexfruits(GIindexof50orless).Thefruitlistincludesberries,avocado,olives,apples,grapefruit,pears,lemon,kiwis.Avoidbananas,mangoes,grapes,melons,figs.Eateveryfourtosixhours.Thegoalistoresetyourinsulinlevelsandburnfat.Avoidsnacks,astheycanaffectyourhormonesandweightloss.Nosnackingafterdinner.Late-nightsnackingcanleadtounwantedcaloriesandasurgeininsulin.Sticktothemealplandesignedtosetyouupforsuccesstostaveofflate-nightcravings.Tosatiatehunger,drinka16-ounceglassofwaterwith1tablespoonchiaseeds.

T

CHAPTER17

The14-DayRescueMealPlanandRecipes

he14-DayRescueMealPlanprovideseasy-to-preparemealsforbreakfast,lunch,anddinner.Therecipeswerecreatedandtestedbymygoodfriendand

therapeuticchefAnnaV.Bohbot.SheisalsothecoauthorofTheDashDietCookbook,TheMatchaMiracle,andTheLowG.I.SlowCooker.Therecipeshavealsobeentestedbymeandmanywomenwhohavesuccessfullycompletedthe14-DayRescuePlan.Theserecipesreallyworkandwillgiveyouaframeworkforcookinghealthywholefoodswithoutcomplicatedingredientsorcookingtechniques.Creatingacooking-at-homelifestyleiskeytoasustainablehormonalbalance.

Therecipesarearrangedastwotypes:smoothiesandshakes,andlunchanddinnerentrees.You’llfindthemealplansprovideaframeworkwithvariety.Themenusaredesignedtoserveoneperson,sothequantities,unlessotherwisenoted,areoneserving.Suggestedrecipescanbesubstitutedforvegetarians,andifyouhaveleftovers,feelfreetousethemforlunchordinnerthenextday.Planonhavingasmoothieorshakeinthemorning,andanentreeforlunchordinner.Youcanalsosubstituteasmoothieorshakeforanon-the-gocompletelunch.

Day1

Breakfast1cupTulsiorgreenteaDr.Mariza’sGreenEnergySmoothie(thispage),with1–2scoopsofclean

vanillaproteinpowder(seeResources)Lunch

ArugulaandFennelSaladwithLemonVinaigrette(thispage)4ounceschickenbreast,fish,ortofu,cookedasdesired

1cupmixedberries1tablespoonfermentedveggie(optional,iftolerated)

DinnerRoastedItalian-StyleVegetablesonSweetPotatoMash(thispage)5ouncescod

orsalmonfillet,cookedasdesired

Day2

Breakfast1cupgreenorTulsiteaBlueberryShake(thispage),with1–2scoopsofcleanvanillaproteinpowder

(seeResources)LunchServingofTomatoandCucumberSaladwithTahiniDressing(thispage)4

ounceschoppedcookedchicken,groundturkey,ortofu,preparedasdesired1mediumapple,or½cupmixedberries

DinnerSalmonFilletswithLemonRoastedBroccoli(thispage)1cupbakedsweetpotato,drizzledwithcoconutoil

1tablespoonfermentedveggie(optional,iftolerated)

Day3

Breakfast1cupgreentea,orhotwaterwithlemonBerryGreenSmoothie(thispage),with1–2scoopsofcleanvanillaprotein

powder(seeResources)LunchChickenCobbSaladwithHomemadeRanchDressing(thispage)½cupmixed

berries1tablespoonfermentedveggie(optional,iftolerated)

Dinner

DinnerBroccoliandGreensSoup(thispage)5ouncesgroundturkeyorbakedtofu,

cookedasdesired½cupbakedsweetpotato,drizzledwithcoconutoil

Day4

BreakfastGoldenMilk(thispage)MatchaLattewithAlmondMilk(thispage),with1–2

scoopsofcleanvanillaproteinpowder(seeResources)LunchVeggieFrittata(thispage)2cupsgreensaladwithBasicVinaigrette(thispage)1

tablespoonfermentedveggie(optional,iftolerated)

DinnerZestyWalnutPestoZoodles(thispage)SalmonFilletswithLemonRoastedBroccoli(thispage)Day5

BreakfastDetoxifyingBoneBroth(thispage)GreenAvocadoSmoothie(thispage),with

1–2scoopsofcleanvanillaproteinpowder(seeResources)LunchGroundChickenThaiLettuceWraps(thispage)2cupsgreensalad,orArugula

andFennelSaladwithLemonVinaigrette(thispage)1tablespoonfermentedveggie(optional,iftolerated)

DinnerAsian-StyleVeggieBowl(thispage)5ouncesbonelessandskinlesschicken

breast,ortofu,cookedasdesiredDay6

BreakfastMatchaLattewithAlmondMilk(thispage)orGoldenMilk(thispage)Veggie

Frittata(thispage)LunchChocolateMintChipShake(thispage),with1–2scoopsofcleanchocolate

proteinpowder(seeResources)DetoxifyingBoneBroth(thispage)DinnerCreamyButternutSquashSoup(thispage)2cupsgreensaladwithLemonVinaigrette(thispage)4ounceschoppedskinlessandbonelesschicken,cookedasdesired½cupslicedstrawberries

1tablespoonfermentedveggie(optional,iftolerated)

1tablespoonfermentedveggie(optional,iftolerated)

Day7

BreakfastGoldenMilk(thispage)BerryGreenSmoothie(thispage),with1–2scoopsof

cleanchocolateproteinpowder(seeResources)LunchWarmKaleandDelicataSquashSalad(thispage)5ouncessalmonfillet,cooked

asdesired1tablespoonfermentedveggie(optional,iftolerated)

DinnerZestyWalnutPestoZoodles(thispage)CreamyButternutSquashSoup(this

page)Day8

Breakfast1cupTulsiorgreenteaBlueberryShake(thispage),with1–2scoopsofcleanvanillaproteinpowder

(seeResources)LunchArugulaandFennelSaladwithLemonVinaigrette(thispage)4ounceschicken

breast,cookedasdesired,or2hard-boiledeggs,chopped1cupmixedberries1tablespoonfermentedveggie(optional,iftolerated)

DinnerStuffedPortobelloMushroomCaps(thispage)2cupsgreensalad,orArugula

andFennelSaladwithLemonVinaigrette(thispage)Day9

BreakfastDetoxifyingBoneBroth(thispage)GreenAvocadoSmoothie(thispage),with

1–2scoopsofcleanvanillaproteinpowder(seeResources)LunchDoubleservingofTomatoandCucumberSaladwithTahiniDressing(this

page)4ouncesgroundturkey,cookedasdesired,orbakedtofu1mediumapple,or½cupmixedberries

Dinner

SalmonFilletswithLemonRoastedBroccoli(thispage)1cupbakedsweetpotato,drizzledwithcoconutoil

1tablespoonfermentedveggie(optional,iftolerated)

Day10

Breakfast1cupTulsitea,orhotwaterwithlemonDr.Mariza’sGreenEnergySmoothie(thispage),with1–2scoopsofclean

vanillaproteinpowder(seeResources)LunchSouthwestChickenBowl(thispage)½cupmixedberries

1tablespoonfermentedveggie(optional,iftolerated)

DinnerRoastedItalian-StyleVegetablesonSweetPotatoMash(thispage)2cupsgreen

salad,orArugulaandFennelSaladwithBasicVinaigrette(thispage)10rawalmondsorcashews

Day11

BreakfastGoldenMilk(thispage)ChocolateMintChipShake(thispage),with1–2scoops

ofcleanchocolateproteinpowder(seeResources)LunchGroundChickenThaiLettuceWraps(thispage)2cupsgreensaladwithBasic

Vinaigrette(thispage)1tablespoonfermentedveggie(optional,iftolerated)

DinnerBroccoliandGreensSoup(thispage)5ouncessalmonfillet,cookedasdesired,

orbakedtofu½cupbakedsweetpotato

Day12

Breakfast

BreakfastMatchaLattewithAlmondMilk(thispage)BlueberryShake(thispage),with1–

2scoopsofcleanvanillaproteinpowder(seeResources)LunchDetoxifyingBoneBroth(thispage)GreenAvocadoSmoothie(thispage),with1–2scoopsofcleanvanillaproteinpowder(seeResources)Dinner

WarmKaleandDelicataSquashSalad(thispage)5ouncesgroundturkey,cookedasdesired

1tablespoonfermentedveggie(optional,iftolerated)

Day13

BreakfastGoldenMilk(thispage)VeggieFrittata(thispage)LunchChocolateMintChipShake(thispage),with1–2scoopsofcleanchocolate

proteinpowder(seeResources)DetoxifyingBoneBroth(thispage)DinnerCreamyButternutSquashSoup(thispage)TomatoandCucumberSaladwith

TahiniDressing(thispage)1tablespoonfermentedveggie(optional,iftolerated)

Day14

Breakfast1cupgreenteaorTulsiteawithlemonDr.Mariza’sGreenEnergySmoothie(thispage),with1–2scoopsofclean

vanillaproteinpowder(seeResources)LunchVeggieFrittata(thispage)2cupsgreensalad,orArugulaandFennelSaladwithLemonVinaigrette(thispage)Dinner

SalmonFilletswithLemonRoastedBroccoli(thispage)1cupbakedsweetpotato,drizzledwithcoconutoil

1tablespoonfermentedveggie(optional,iftolerated)

Recipes

Recipes

SMOOTHIESANDSHAKES

GreenAvocadoSmoothieMAKES1SERVING2cupschoppedkaleormixedgreens(romaine,Swisschard,spinach)1cupwater

½greenapple,coredandchopped

½mediumavocado,chopped

1scoopcleanproteinpowder(seeResources)

1cupicecubes

Placethekaleandwaterinahigh-poweredblenderandblendonlowspeed.Asthekalebeginstobreakdown,increasetomediumspeeduntilcompletelybrokendownandsmooth.Addtheremainingingredients,andblendonmediumtohighspeeduntilyouachieveyourdesiredconsistency,normallyabout1minute.Serveimmediately.

BerryGreenSmoothieMAKES1SERVING

2cupschoppedspinachormixedgreens(kale,romaine,Swisschard)1–2cupsfilteredwater

½cupfrozenraspberries

½cupfrozenblueberries

½smallavocado,chopped

1scoopcleanproteinpowder(seeResources)

1tablespoonunsweetenedalmondbutter

Placethespinachandwaterinahigh-poweredblenderandblendonlowuntilthespinachbeginstobreakdown.Increasetomediumspeeduntilcompletelybrokendownandsmooth.Addtheberries,avocado,proteinpowder,andalmondbutter,andblendonmediumtohighspeeduntilyoureachyourdesiredconsistency,usuallyabout1minute.Serveimmediately.

Dr.Mariza’sGreenEnergySmoothieMAKES1SERVING

2cupsfilteredwater

2cupschoppedorganickaleormixedgreens(romaine,Swisschard,spinach)½mediumavocado

½cupfrozenpineapplecubes

Juiceof1lemon

1scoopcleanproteinpowder(seeResources)

1½teaspoonsorganicmatchagreenteapowder

2tablespoonscollagenpowder(seeResources)

½cupicecubes

Combine1cupofthewaterandthegreensinahigh-poweredblenderandblendonhighspeeduntilsmooth.Addtheremainingwaterandotheringredients.Blenduntilsmooth,about1minute.(Thiscanbestoredintherefrigeratorforupto24hours.)BlueberryShakeMAKES2SERVINGS

2cupschoppedmixedgreens(kale,romaine,Swisschard,spinach)1to1½cupswater

⅓cupchoppedcarrot

½cupfrozenblueberries

1cupcucumbers

½tablespooncoconutoil

½cupunsweetenedalmondmilk

1scoopvanillacleanproteinpowder(seeResources)

1–2icecubes

Addthegreensandwatertoahigh-powderedblender.Startblendingonlowandasgreensstarttobreakdown,increasetomediumspeeduntilgreensarecompletelybrokendownandsmooth.Addthecarrot,blueberries,cucumbers,coconutoil,almondmilk,proteinpowder,andicecubes,andblendwellonmediumtohighspeeduntildesiredconsistencyisachieved,about1minute.Serveimmediately.

ChocolateMintChipShakeMAKES1SERVING

2cupschoppedspinachormixedgreens(kale,romaine,Swisschard)1to1½cupswater

2cupschoppedspinachormixedgreens(kale,romaine,Swisschard)1to1½cupswater

1½cupsunsweetenedalmondmilkorcoconutmilk

½cupfreshmintleaves,or1dropmintextract

½tablespoonmacapowder(optional)

1tablespooncacaonibs

½mediumavocado,chopped

1scoopchocolateprotein(seeResources)

½cupicecubes

Addthegreensandwatertoahigh-poweredblender.Startblendingonlowandasgreensstarttobreakdown,increasetomediumspeeduntilgreensarecompletelybrokendownandsmooth.Addthealmondmilk,mint,maca,cacaonibs,avocado,proteinpowder,andicecubes,andblendwellonmediumtohighspeeduntildesiredconsistencyisachieved,about1minute.Serveimmediately.

MatchaLattewithAlmondMilkMAKES2SERVINGS

½cupfilteredwater

1teaspoonmatchagreenteapowder

1½cupsunsweetenedalmondmilk,heated

Heatthewaterinasmallpotovermediumheattojustbeforeboiling.Place½teaspoonmatchaintoeachoftwomugs.Addhalfthehotwatertoeachcupandwhiskuntilfrothy.Thenpourhalfthealmondmilkintoeachmug.Ifyou’reusingamilkfrother,placeonthelatteandturnon,allowingtofrothandfoamuntildesiredtexture.(Or,reservesomeofthehotalmondmilkandseparatelyfrothinacup,thengentlypourintoeachmug.)Enjoyimmediately.

Tip:Add2–3dropspureliquidsteviatosweeten,ifdesired.

RefreshingTulsiIcedTeaTulsi,orholybasiltea,helpsyourelaxandreducesstress.It’sperfectfor

anafternoonoreveningbeverage.TheTulsiandgreenteacombinationpromoteslongevity,owing

toitshighantioxidantcontent.MAKES4SERVINGS

5cupsfilteredwater

6tablespoonsorganicTulsitea

3tablespoonsorganicdecaffeinatedgreentea

4cupscoldwater

2cupsicecubes

BringthefilteredwatertoaboilandsteeptheTulsiandgreenteafor6to10minutes.Straintheteaandaddthecoldwater.Oncetheteacoolsdown,addtheicecubes,andserve.

Tip:Enjoythisteawarmbyleavingouttheice.Tulsiteaistraditionallyservedwarm,oratroomtemperature.Add2–3dropspureliquidsteviatosweetentheicedtea.

GoldenMilk(TurmericTea)Forachange,usebonebroth(seethispage)withtheseingredientsforasavorytea.

MAKES2SERVINGS

2cupsnondairymilk(unsweetenedalmondorcoconutmilk)

1cupfilteredwater

1teaspoongroundturmericormincedfreshturmeric

¼teaspoongroundgingerormincedfreshginger

½teaspoongroundcinnamon

½teaspooncoconutoil

⅛teaspoonblackpeppercorns

⅛teaspoongroundcardamom(optional)

3–5dropspureliquidstevia(optional)

Placethemilk,water,turmeric,ginger,cinnamon,coconutoil,peppercorns,and

Placethemilk,water,turmeric,ginger,cinnamon,coconutoil,peppercorns,andcardamominasmallsaucepanandwhisktocombine.Bringtoalowboilovermediumheat.Reducetheheatandsimmerfor10minutes,oruntilflavorshavecombined.Strainthroughafine-meshstrainer,andpourintomugs.

Tip:Goldenmilkcanbemadeupto5daysahead.Storeinanairtightglassjarintherefrigerator,thenwarmtodesiredtemperatureandserve.

LUNCHANDDINNERENTREES

VeggieFrittataMAKES4SERVINGS2tablespoonsextra-virginoliveoil

½cupchoppedonion

1½cupscubedzucchini

1garlicclove,minced

½cupbroccoliflorets

½teaspoondriedoregano

1tablespoonchoppedfreshparsley,or1teaspoondried

¼teaspoonsaltandpepper,plusmoreasneeded

2cupsbabyspinach

8largeeggs

½cupunsweetenedalmondmilk

Preheattheovento350˚F.Coata9-inchbakingdishwithnonstickspray.

Heataskilletovermediumheatandaddtheoliveoil.Addtheonionandzucchiniandcookforabout1minute.Addthegarlicandsautéafewmoreminutes,thenaddthebroccoli,oregano,andparsley.Afteranotherminute,addthesaltandpepper.Mixwell,thenturnofftheheatandaddthespinach.

Inalargebowl,whisktogethertheeggs,almondmilk,andadditionalsaltandpepper.

Spreadthethesautéedingredientsinthebakingdishandthenpourintheeggmixture.Placedishintheovenandbakefor20to25minutes,oruntilaknife

mixture.Placedishintheovenandbakefor20to25minutes,oruntilaknifeinsertedinthemiddlecomesoutclean.

ArugulaandFennelSaladwithLemonVinaigretteThissaladislovelywiththelemonvinaigrette,butanalternativeisthebasicvinaigrettethatfollows.

SERVES4

5cupsarugula

1largeavocado,chopped

½cupthinlyslicedfennelbulb

1cupcherrytomatoes,cutintohalves

¼cuppinenuts(optional)

LemonVinaigrette(recipefollows)

Inalargesaladbowl,combinealltheingredientsexceptthevinaigrette.Tosswell,thenpourhalfthevinaigretteoverthesaladandtossagaingentlytocombine.

LemonVinaigretteMAKES1CUP;SERVINGSIZEIS½TABLESPOON

¼cupfreshlemonjuice

½cupredwinevinegar

1tablespoonDijonmustard

⅛teaspoonseasalt

⅛teaspoonfreshlygroundblackpepper

½cupextra-virginoliveoil

Whisktogetherthelemonjuice,vinegar,mustard,salt,andpepperinasmallbowl.Slowlydrizzleintheoliveoilandcontinuewhiskinguntilthemixtureissmooth.(Storeremainderinanairtightcontainerforfutureuse.)BasicVinaigrette

MAKES¾CUP;SERVINGSIZEIS½TABLESPOON

¼cupredwinevinegarorapplecidervinegar

¼cupredwinevinegarorapplecidervinegar

½cupextra-virginoliveoil

⅛teaspoonseasalt

Freshlygroundblackpepper

Combinealltheingredientsinaglassbowlorjarandwhisktogetheruntilsmooth.(Storeremainderinanairtightcontainerforfutureuse.)CreamyButternutSquashSoupMAKES4SERVINGS

1largebutternutsquash(2½–3pounds)

2tablespoonscoconutoil

1GrannySmithapple,peeled,cored,andchopped

1mediumyellowonion,chopped(about¾cup)

2largegarliccloves

½teaspoongroundcinnamon

½teaspoongroundginger

¼teaspoongroundnutmeg

3quartsvegetablebroth

1teaspoonseasalt,plusmoreasneeded

½teaspoonfreshlygroundblackpepper,plusmoreasneeded

1(12-ounce)cancoconutmilk

¼teaspoonredpepperflakes(optional)

Preheattheovento400°F.Lineabakingsheetwithparchment.

Halvethesquashanduseaspoontoremovetheseedsandstrings.Placefacedownonthebakingsheetandroastabout1hour,oruntiltheskinleavesanimprintwhenyoupushdownonit.

Addthecoconutoiltoalargepotovermediumheat.Addtheappleandonion,andsautéfor4to5minutes,oruntiltheapplesoftensandtheonionisslightlybrowned.Addthegarlicandspicesandsautéforanadditionalminute,oruntilfragrant.

Usingalargespoon,scoopthesquashpulpoutofitsskinandaddtothepot.Addthevegetablebrothandsaltandpepper,andcover.Simmeroverlowheatfor4to5minutes,untilsquashiswarmedthrough.Pourinthecoconutmilkandthenusean

immersion/stickblendertopureeuntilsmooth.(Alternatively,transfertoahigh-poweredblenderandpuree,workinginbatchesifnecessary.)Seasonwithadditionalsaltandpepper,andpourbackintopot,heatuntilwarm,andaddtheredpepperflakes,ifusing.

BroccoliandGreensSoupMAKES4SERVINGS2largebroccolicrowns(about2pounds)

3tablespoonsextra-virginoliveoil

½largeyellowonion,chopped(about½cup)

2largegarliccloves

3quartsvegetablebroth

1bunchdandeliongreens,trimmedandcutinto1-inchlengths1tablespoonfreshlemonjuice

1teaspoonseasalt

½teaspoonfreshlygroundblackpepper,plusmoreasneeded

1cuppumpkinseeds

Cutthebroccolicrownsintosmallflorets,andthinlyslicethestalksintorounds.Placealargepotovermediumheat.Addtheoliveoil,thenthebroccolistalksandtheonion.Sautéfor4to5minutes,oruntiltheonionisbrownedandthebroccoliistender.Addthegarlicandsautéanadditionalminute,oruntilgarlicisfragrant.Addthebroccolifloretsandthebroth.Coverandlowertheheat,andsimmerforabout15minutesoruntilthefloretsaretender.

Addthedandeliongreenstothepotalongwiththelemonjuice.Simmeranadditional3to4minutes,thenturntheheatoff.Useanimmersion/stickblendertopureethesoup.(Alternatively,transferthesouptoahigh-poweredblenderandpuree,workinginbatchesifnecessary.)Seasonthesoupwithsaltandpepperandtransferbacktothepottokeepwarm.

Heatasmallsautépanovermediumheat.Roughchopthepumpkinseedsandaddtothepan,shakingoftenuntiltheseedsarefragrant,2to3minutes.

Ladlethesoupintobowlsandtopwithsometoastedpumpkinseeds,aswellasadditionalblackpepper,ifdesired.

TomatoandCucumberSaladwithTahiniDressingThesaladismeanttobechunkyand

lightonthearugula.Youarewelcometoaddmorearugulaifyoulike.Thissaladcanalsobeenjoyed

thenextday,sosavethoseleftovers!MAKES4SERVINGS

½mediumredonion

1½poundsyellowheirloomtomatoes

1½poundsredheirloomtomatoes

1½poundsgreenheirloomtomatoes

1½poundspurpleheirloomtomatoes

1Englishcucumber

1largeavocado

1buncharugula

½bunchfreshbasil,leavestornintosmallpieces

½bunchfreshmint,leavesroughlychopped

¼bunchfreshparsley,roughlychopped

TahiniDressing(recipefollows)

Toastedpumpkinseeds,chopped

Useasmallmandolineorchef’sknifetoverythinlyslicetheonionhalfintohalfcircles.Placeinasmallbowlandcoverwithwater.

Cuttheheirloomtomatoesinto¼-inch-thickslicesandthenintoquarters.Placeinalargesaladbowl.Cutthecucumberinhalfandcutthehalvesinhalfagaintocreatequarters.Cutinto¼-inch-thickpiecesandtossintothebowlwiththetomatoes.Cuttheavocadoinhalf,twisttoopen,andremovethepit.Cutintothefleshwiththetipofyourknifetocreatesquaresandusealargespoontoscoopoutthemeat.Mixintothetomatoandcucumbermixture.Tossinthearugulaandherbs,andmixwell.Drizzlewiththetahinidressingandsprinklewiththepumpkin

herbs,andmixwell.Drizzlewiththetahinidressingandsprinklewiththepumpkinseeds.

TahiniDressingMAKES¾CUP;SERVINGSIZEIS½TABLESPOON

2tablespoonstahini

1garlicclove

½teaspoonseasalt

½cupwater

Inasmallfoodprocessor,combinealltheingredientsexceptthewater,andblenduntilsmooth.Slowlydrizzleinthewateruntilasmoothconsistencyisachieved.Iftheconsistencyistoothickforyourliking,feelfreetowhiskorblendinmorewater.

WarmKaleandDelicataSquashSaladMAKES4SERVINGS

2poundsdelicatasquash(about3medium)

¼cupextra-virginoliveoil

½teaspoongroundturmeric

¼teaspoongroundcinnamon

½teaspoonseasalt

Freshlygroundblackpepper

2poundsdinosaur/lacinatokale

¼cupchoppedshallots

2tablespoonsredwinevinegar

½cuppomegranateseeds

Preheattheovento400°F.Lineabakingsheetwithparchment.

Cuttheendsoffthesquash,thencutinhalflengthwise.Useasmallspoontoscoopouttheseedsandstringyflesh.Useasharpchefknifetocuteachhalfinto¼-inch-

thickhalf-moons.Addtoalargemixingbowl,thendrizzlehalfoftheoliveoil,turmeric,cinnamon,salt,andpepperandspreadinathinlayeronthebakingsheet.Placeintheovenandroastfor12to15minutes,oruntilbrowned.

Meanwhile,removethekalestemsandcuttheleavesinto¼-inch-thickstrips.Placeinalargebowl.Inasmallbowl,whisktogethertheshallot,vinegar,andtherestoftheoliveoilandthendrizzleoverthekale.Useyourhandstomassagethedressingintothekaleandbreakdownthetoughnessofthegreens.

Tossthesquashintothekale,thentopthesaladwiththepomegranateseedsandadditionalpeppercorns.Servewarm.

ZestyWalnutPestoZoodlesMissingtheprotein?Anytypeofproteinwouldpairwellwiththisdish.Thenutritionalyeastisalsoagreat-tastingvegan

substituteforproteinthatispackedwithBvitaminsandminerals.

MAKES4SERVINGS

4largezucchini(about2½pounds),endscutoff

2tablespoonsoliveoil

WalnutPesto(recipefollows)

2tablespoonsnutritionalyeast

Useaspiralizertocreatezucchininoodles,alsoknownas“zoodles.”

Heatalargesautépanovermediumheat.Addtheoilandthenthezoodles.Cook,stirringoftenforabout2to3minutes,thenaddatleast1cupofthepesto,moreorlesstoyourliking,andtosswelltoheatthrough,2to3additionalminutes.Sprinkleeachportionwithnutritionalyeastrightbeforeserving.

WalnutPestoMAKESABOUT2CUPS

1½cupschoppedwalnuts

2tablespoonsnutritionalyeast

½bunchfreshparsley(about½cuppacked)

1bunchfreshItalianbasil,stemmed

Juiceof1lemon

1teaspoonlemonzest

½cupextra-virginoliveoil

½teaspoonseasalt

¼teaspoonfreshlygroundblackpepper

¼–½cupfilteredwater

Inasmallsautépanovermediumheat,toastthewalnuts,shakingthepanoftenuntilfragrant,2to3minutes.Combinethetoastednuts,nutritionalyeast,herbs,lemonjuice,lemonzest,oliveoil,andsaltandpepperinafoodprocessor.Slowlydrizzleinthewaterwhileprocessinguntilyougetaslightlyrunnyconsistency.

DetoxifyingBoneBrothMAKES6QUARTS;SERVINGSIZEIS1CUP

1carcassfrom4–6-poundchicken

½poundcarrots(4–5large),roughlychopped

½bunchcelery(4–5stalks),roughlychopped

1largeyellowonion,quartered

3bayleaves

½bunchfreshthyme

½bunchfreshparsley

4garliccloves,unpeeled

2-inchpiecefreshginger,roughlychopped

2tablespoonsapplecidervinegar

1tablespoonHimalayanpinksaltorcolor-richsalt(optional)About2gallonsfilteredwater

2teaspoonsgroundturmeric

Heatalargestockpotoverhighheat.Addalittleoilandaddthecarcass,breastsideup,andcookfor2to3minutes,untillightlybrowned,thenaddtheremaining

up,andcookfor2to3minutes,untillightlybrowned,thenaddtheremainingingredientsexcepttheturmericandpourinenoughwatertocovertheingredients.Bringtoarollingboil,cover,andlowertheheattoasimmer.Cookfor24hours,addingtheturmericinthelasthourofcooking.Strainoutanddiscardthebonesandvegetables,thenpourthebrothintoseveralglassjarsforstorage.Siponthebrothinbetweenmealsoruseinplaceofwaterforcookingquinoa.

RoastedItalian-StyleVegetablesonSweetPotatoMashMAKES4SERVINGS

ROASTEDVEGGIES

¼teaspoondriedoregano

¼teaspoondriedrosemary

½teaspoondriedparsley

1large(1pound)Italianeggplant

Salt

2largefennelbulbs

6tablespoonsextra-virginoliveoil

¼teaspoonredpepperflakes

Freshlygroundblackpepper

1½poundszucchini(4–5medium)

MASHEDPOTATOES

2poundssweetpotatoes,peeled(2–3medium)

1tablespoonextra-virginoliveoil

¼cupchoppedshallots

2garliccloves,minced

½teaspoonseasalt,plusmoreasneeded

Freshlygroundblackpepper

Mixthedriedherbsinasmallbowl.

Cuttheeggplantinto1-inch-thickslices,thenintobatons,thenintosquaressoyouhave1-by-1-inchcubes.Linealargemixingbowlwithpapertowels,addtheeggplanttothebowl,andsprinklewithsalt.Tosswellandletsitforabout10minutes.Thiswillpullwateroutoftheeggplantsowhenyouroastit,itwillget

nicecolor.

Preheattheovento400°F.Line2bakingsheetswithparchment.

Cutthegreentopsoffthefennel,thencutthebulbsinhalf.Cutouttherootendandcoreofeachbycuttingintotheshapeofatriangle.Useyourfingerstopopoutthecoreanddiscard.Useamandolineorchefknifetoslicethefennelinto¼-inch-thickslices.Tosstheshavedfennelwith1tablespoonoftheoliveoil,theredpepperflakes,salt,andpepper,andspreadinathinlayeronthebakingsheet.Placeintheovenandroastfor10to12minutes,oruntilslightlybrowned.Removefromovenandtransfertoabowl.

Cuttheendsoffthezucchini,cutinhalf,thencutinto½-inch-thickhalf-moons.Placethezucchiniinabowlandseasonwithhalfthedriedherbmixture.Drizzlein2tablespoonsofoil,somesaltandpepper,andthenspreadinathinlayeronthebakingsheet.

Useacleankitchentoweltowipethesaltofftheeggplantanddiscardthepapertowelsfromthebowl.Drizzletheremaining3tablespoonsoliveoilovertheeggplantandtheremainingdriedherbmixture,thentosswell.Spreadinathinlayerontheotherbakingsheet.

Placethezucchiniandeggplantintheovenandroastuntileachislightlybrowned;theeggplantwilltake15to18minutesandthezucchiniwilltake12to14minutes.

Whiletheveggiesareroasting,bringalargepotofwatertoaboil.Cutthesweetpotatoesinto1-inchcubesandboiluntilyoucaneasilyinsertaknifeintothepotatoes,about20minutes.Drainthepotatoes.Returnthepottotheheatandaddtheoliveoil,shallots,andgarlic.Sautéuntiltender,2to3minutes,thenaddthesweetpotatoes,salt,andpepper.Usingapotatomasher,mashthepotatoestotheconsistencyyoulike.

Servetheroastedvegetablesonabedofthemashedsweetpotatoes.

GroundChickenThaiLettuceWrapsIfthere’sleftoverchickenmixture,serveitatopasaladorquinoaforaquickmealonthego.Andyoucanmakethisdishveganbysubstitutingcrimini

mushroomsforthegroundchicken.MAKES4SERVINGS

2tablespoonscold-pressedorganiccoconutoil

1mediumcarrot,diced(¼-inchcubes)

1lemongrassstalk,peeledandminced

1(1-inch)piecefreshginger,minced

1largeshallot,minced

2largegarliccloves,minced

1½poundsgroundchicken

1largezucchini,diced(¼-inchcubes)

3tablespoonscoconutaminos

2tablespoonslimejuice

½cupchoppedfreshcilantro

½cupjuliennedThaibasil

1largeheadbutterlettuce

1jalapeño,½seededandchopped,½sliced

2limes,cutintowedges

Preheatalargesautépanovermediumtohighheat.Addthecoconutoilandthenthecarrot,andsautéfor3to4minutes,untiltranslucent.Addthelemongrass,ginger,andshallot,andsautéfor3to4minutes,oruntiltheshallotisbrownedandthelemongrassisfragrant.Addthegarlicandsautéanadditionalminute,oruntilfragrant.Addthechickenandsautéfor6to7minutes,oruntilbrowned.Addthezucchiniandsautéuntilbrowned,2to3minutesmore.Stirinthecoconutaminos,limejuice,halfthechoppedcilantro,andhalfthebasil.

Removethecorefromthelettucebyusingaknifetocutthebottomatthecenter

toseparatetheleaves.Washandpattheleavesdry,andplaceonaplatterlinedwithpapertowels.Placethechickenmixtureinaservingbowlandsetoutsmallerbowlsofthegarnishes:theremainingcilantroandbasil,jalapeñoslices,andlimewedges.Servefamilystyle,witheveryonescoopingupthechickenandveggiemixtureintoalettucecupandaddingtheirownindividualgarnishesasdesired.

Asian-StyleVeggieBowlMAKES4SERVINGS1poundcriminimushrooms,quartered

1broccolicrown,cutintosmallflorets

1largezucchini,cutinto¼-inch-thickhalf-moons

3tablespoonscoconutoil,melted

¼teaspoonChinesefive-spicepowder

¼teaspoongroundginger

2mediumsweetpotatoes,peeledandspiralized

2tablespoonsdulseflakes

¼cupchoppedgreenonions

Coconutaminos(optional)

Preheattheovento400°F.Lineabakingsheetwithparchment.

Inalargebowl,combinethemushrooms,broccoliflorets,andzucchiniandthendrizzlewith2tablespoonsofthecoconutoilandsprinkleonthefive-spicepowderandginger.Tosswellusingyourhands.Spreadthevegetablesinathin,evenlayeronthebakingsheetandroastfor12to14minutes,oruntillightlybrowned.

Heatalargesautépanovermediumtohighheat.Addtheremainingtablespooncoconutoilandaddthesweetpotato“noodles.”Stiroftenandcookforabout7minutes,oruntildesiredconsistency.

Toassemblethedish,placethewarmnoodlesinabowl,thentopwiththeroastedvegetablesandsprinklewiththedulseflakes.Garnishwiththegreenonionsandaddadashofcoconutaminos,ifusing.Thisdishcanbeenjoyedatroomtemperatureorhot.

SouthwestChickenBowlYoucanmakethisdishvegetarianbysubstitutingaheartyvegetableorstarchsuchassweetpotatoforthechicken.

MAKES4SERVINGS

2tablespoonscoconutoil

1½poundsboneless,skinlesschickenthighs

1teaspoonpaprika

½teaspoongroundcumin

1teaspoonseasalt

Freshlygroundblackpepper

2bellpeppers,cored,seeded,andcutintostrips

1mediumyellowonion,½cutintostrips,½diced

1(15-ounce)canblackbeans,rinsedanddrained

Cilantro-LimeDressing(recipefollows)

2tablespoonsmincedfreshcilantro

Preheatalargegrillpanovermediumtohighheat.Spread1tablespoonofthecoconutoilonapapertowelandwipethegrillpantogrease.

Seasonthechickeninalargebowlwiththepaprika,cumin,½teaspoonsalt,andsomepepper.Whenthegrillpanishot,addthechickenandcookupto10minutes,turningonce.Transfertoaplate.

Addthebellpepperandonionstripstothegrillpanandcookfor8to10minutes,turningevery2to3minutesuntillightlycharred.

Placetheremainingtablespooncoconutoilinalargeskilletovermediumtohighheatandaddthechoppedonion.Cook,stirringoften,untilbrowned,3to4minutes.Addtheblackbeans,andremaining½teaspoonsalt.Stiruntilheatedthrough,4to5minutes.

Slicethechickenintostrips.Placethebeanmixtureinservingbowls,topwiththe

Slicethechickenintostrips.Placethebeanmixtureinservingbowls,topwiththegrilledvegetablesandchicken,thendrizzlewiththedressing.Garnishwiththecilantro.

Cilantro-LimeDressingMAKESABOUT1CUP;SERVINGSIZEIS½TABLESPOON

¾cupcoconutornutkefir

½cupfreshcilantro

1garlicclove

Zestandjuiceof1½limes

¼teaspoonseasalt

Freshlygroundblackpepper

2to4tablespoonsfilteredwater(optional)

Placealltheingredientsinablenderandblenduntilsmooth,addingalittlewatertoreachdesiredconsistency.

StuffedPortobelloMushroomCapsMAKES4SERVINGS

4largeportobellomushroomcaps(stemsremoved)

2tablespoonscoconutoil

½cupchoppedyellowonion

1largezucchini,cutinto¼-inchcubes

4cupsfreshspinach

2garliccloves,minced

¼teaspoongroundcumin

½teaspoonchilipowder

1(15-ounce)candicedtomatoes

1(8-ounce)cantomatosauce

1teaspoonseasalt

1cupcookedquinoa

Preheattheovento375°F.

Preheattheovento375°F.

Useametalspoontoscoopoutthegillsofthemushrooms,takingcaretonotbreakthecaps.

Preheatalargesautépanovermediumheat.Addthecoconutoil,thentheonionandzucchini.Sautéfor3to4minutes,oruntiltheonionistenderandthezucchinihastakenonsomecolor.Addthespinach,garlic,cumin,andchilipowder,stirringoftensothespicesdon’tburn,about1minute.Addthetomatoesandtomatosauce,thenseasonwithsalt.Stirinthequinoa.Coverthepanandsimmerfor4to5minutes,untilquinoahasplumped.

Scoopabout½cupofthevegetablemixtureintoeachmushroomcap.Placethestuffedcapsinacasseroledish,thenaddabout½cupwatertothebottom,aroundthecaps,andcoverwithfoil.Bakefor12to15minutes,oruntilcapsaretender.Enjoywithasidesaladoronabedofroastedvegetables.

ChickenCobbSaladwithHomemadeRanchDressingDoyouhaveleftoverroastedveggies

fromanothermeal?Throwthemintothissaladasanadditionalingredientortoreplacethechicken.

MAKES4SERVINGS

1teaspooncoconutoil

1skinlesschickenbreast

1avocado,sliced

1cupcherrytomatoes,cutintohalves

2hard-boiledeggs,peeledandsliced

½cupthinlyslicedcucumber

½cupthinlyslicedzucchini

¼cupchoppedwalnuts

5cupsmixedgreens

RanchDressing(recipefollows)

Heatamediumsautépanovermedium-highheat,thenaddthecoconutoilandthenthechicken.Cook5to7minutesperside,oruntiltheinternaltemperaturereaches165°F.Removefromtheheatandletcool,thensliceintostrips.

Placetheavocado,cherrytomatoes,eggs,cucumber,zucchini,andwalnutsinalargesaladbowl.Addthegreens,tosswell,andthendrizzleonthedressing.

RanchDressingMAKES1CUP;SERVINGSIZEIS½TABLESPOON

½cuprawcashews

1tablespoonfreshlemonjuice(from½lemon)

1largegarlicclove

⅛teaspoononionpowder

1tablespoonroughlychoppedfreshdill

1tablespoonroughlychoppedfreshparsley

½tablespoonchoppedfreshoregano

½teaspoonseasalt

½teaspoonfreshlygroundblackpepper,ortotaste

Soakthecashewsinfilteredwaterovernight.Thenextmorning,drainthecashews,reservingthewater,andaddtoahigh-powderedblender.Puree,slowlypouringinthesoakingwateruntilthecashewsareapaste.Transfertoaglasscontainerandstirinthelemonjuice,garlic,onionpowder,herbs,salt,andpepper.Coverandshaketocombine.(Thiscanbemadeinadvanceandlastsupto2weeksintherefrigerator.)SalmonFilletswithLemonRoastedBroccoliMAKES4SERVINGS

2broccolicrowns,cutintoflorets

4tablespoonsextra-virginoliveoil

Zestandjuiceof2largelemons

1teaspoonseasalt,plusmoreasneeded

Freshlygroundblackpepper

12ouncessalmonfillet

Preheattheovento400°F.Lineabakingsheetwithparchment.

Inalargebowl,tossthebroccoliwiththeoliveoil,lemonzest,lemonjuice,½teaspoonsalt,andthepepper.Spreadinathinlayeronthebakingsheetandroastforabout10minutes,oruntilstartingtosoften.

Seasonthesalmonwithsaltandpepperonbothsides.Removethebakingsheetfromtheovenandopenupaspaceinthemiddletofitthesalmon.Addthefishtothesheet,rearrangethebroccolifloretsaroundit,thenplacebackintheoventoroastanadditional10to12minutes,untilthesalmoniscookedthroughandthebroccoliislightlybrowned.

AppendixAResources

Formoreinspiration,visitwww.drmariza.com/hormonesolution,whereI’veprovidedadditionalresourcestosupportyourhormoneandessentialoiljourney,andjoinouramazingsisterhoodofcourageouswomen,theHormoneandEssentialOilRevolutionCommunity.

IhavealsolistedkeyresourcestosupportyourjourneytowardhormonebalanceandbecomingtheCEOofyourhealthwithself-careritualsandessentialoils.

AdditionalHormoneResourceswww.drmariza.com/hormonesolution(accessyourfulllibraryofbookbonuseshere!)Dr.MarizaSnyder

Onlinewww.facebook.com/drmarizasnyder@drmarizawww.youtube.com/dr.mariza

ComprehensiveHormoneQuizwww.drmariza.com/hormonequiz

GettingStartedwithEssentialOilsChecklistwww.drmariza.com/checklist

RecommendedHigh-QualityEssentialOilswww.drmariza.com/essentialoils

CustomHormoneSupplementswww.drmariza.com/supplements

HormoneTestingandTrustedLaboratorieswww.drmariza.com/hormonetestingwww.dutchtest.com/

IntegrativeandFunctionalPractitionershttps://www.ifm.org/find-a-practitioner/

UnderstandEssentialOilBasicswithDr.Mariza’s101EssentialOilTransformationCoursewww.drmariza.com/101course

EssentialOilAccessories(Diffusers,Cases,Containers,CarrierOils)www.oillife.comwww.aromatools.com

PersonalCareandSkinCare

EnvironmentalWorkingGrouphttp://www.ewg.org/skindeep

CampaignforSafeCosmeticswww.safecosmetics.org

AnnmarieGianniSkincarehttps://shop.annmariegianni.com

TheSpaDoctorSkincarehttps://store.thespadr.com

HealthyGreenCleaning

GreenCleaningChecklisthttp://www.drmariza.com/greencleaning

EnvironmentalWorkingGroupwww.ewg.org/guides/cleaners

HealthyFoodOptionsforCookingatHome

ThriveMarketwww.thrivemarket.com

VitalChoiceSeafoodwww.vitalchoice.com

Dr.Mariza’sGo-ToExpertsYoucanfindmanyoftheseexpertsonthe“EssentiallyYou”podcastoniTunes.

HormoneSupport

JoleneBrighten,ND(https://drbrighten.com/)NicoleJardim(https://nicolejardim.com/)BridgitDanner,LAC(http://www.bridgitdanner.com/)SaraGottfried,MD(http://www.saragottfriedmd.com/)AlanChristianson,NMD(https://drchristianson.com/)NatKringoudis,DAOM(http://www.natkringoudis.com)AmyMedling(http://www.pcosdiva.com)ThyroidSupport

IzabellaWentz,PharmaD,FASCP(www.thyroidpharmacist.com)MagdalenaWszelaki,CNS(www.hormonesbalance.com)AutoimmuneSupport

AmyMyers,MD(https://www.amymyersmd.com)TomO’Bryan,DC,CCN,DACBN(http://thedr.com/)TerryWahls,MD(https://terrywahls.com/)GutSupport

VincentPedre,MD(http://pedremd.com/)SummerBock,CNS(https://summerbock.com/)DavidPerlmutter,MD,FACN,ABIHM(https://drperlmutter.com)NutritionSupport

J.J.Virgin,CNS,CHFS(https://jjvirgin.com/)KellyannPetrucci,MS,ND(https://www.drkellyann.com/)MelissaKathryn,CHN(http://melissakathryn.com/)MarkHyman,MD(http://drhyman.com/)DaveAsprey(https://www.bulletproof.com)RobynOpenshaw(https://greensmoothiegirl.com/)EmotionalSupport

TrudyScott,CN(http://www.antianxietyfoodsolution.com/)KellyBrogan,MD(http://kellybroganmd.com/)EmilyFletcher(https://zivameditation.com/)

AppendixB

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Acknowledgments

ThankYou!

Iwanttothankthefollowingpeopleforsupportingmeincreatingthisbookandgettingitoutintotheworldtoservebeautiful,remarkablewomen.

AlexDunks,myincrediblehusband—forsupportingmeduringthoselongnightstestingrecipesandwritingthebook.YouareamazingandthebestpartnerIcouldhaveonthisincrediblejourney.

Mybeautifulmom,JodyDeLeone,forallowingmetoshareyourjourneyandforinspiringmetoreachforthestarsandtonevergiveup!

Mygrandmothers,RachelAnguianoandSharonSnyder,foryourunwaveringsupport.EachofyouhaveshapedmetobethewomanIamtoday.

Ellena,Nicole,Kristen,Amanda,Emily,andtherestofmyrock-starteambehindthescenes—makingourmissionpossibleandallowingmetostayfocusedonmypassionprojects.Iamsogratefulforyoursupportanddedicationeveryday.

MyamazingcommunityofessentialoilrockstarsthatIgettoworkwitheverydaywhochangelivesbysharingandeducatingaboutthebenefitsofselfcareandessentialoils.Youaremakingahugedifferenceinthisworld,onedropatatime.

JoleneBrighten—foryouramazingfriendshipaswenavigatethisbookjourneytogether.J.J.Virgin—forbeingapowerfulinspiration,mentor,andfriend.MagdalenaWszelaki—forgivingmerealtalkadvicealongtheway.RobynOpenshaw—forsupportingmesinceIbeganthisjourneymanyyearsago.BridgitDanner—forbeingmylightandourcountlessweeklyphonecalls.KarlKrummenacher—forgivingmeclarityandkeepingmeontrackwiththebiggerpicture.

AmandaOlsen—forbeingmycheerleaderandalwaysknowingwhattosay.

AmandaOlsen—forbeingmycheerleaderandalwaysknowingwhattosay.CandaceRomero—forhavingmybacksinceIwastwenty-twoyearsoldandgivingmegreatinsightonwhatwomenwantoutofthisbook.TonyYoun—forbelievinginmeandhavingmyback!CynthiaSnyder—forbeingthebestsister.

Toallofmyfellowwellnessrockstars:ZiaNix,BrianneHovey,BreeArgetsinger,AmyMedling,NicoleWillis,IzabellaandMichaelWentz,TrevorCates,StephGaudreau,NicoleJardim,GarbielleLyon,LaurenNoel,ErinNielson,MelissaKathryn,DaveAsprey,KatieWells,TeriCochrane,EmilyFletcher,AlexCarrasco,AlexandraJamieson,AnnShippy,KevinandAnnmarieGianni,AnnaCabeca,MelissaEsguerra,ChristianaMaia,CynthiaPasquela,ElisaSong,SummerBock,JerryBailey,JoanRosenberg,AlanandKirinChristianson,KellyannPetrucci,MalloryLeone,JessicaDrummond,AmyMyers,MaruDavila,NatKringoudis,RobynBenson,TriciaNelson,TrudyScott,WillCole,LaraAdler,andVincentPedre—togetherwearechangingtheworld!

Myincrediblepublishingteam—WendySherman,thankyouforbeingthebestliteraryagentandhavingfaithinmeeverystepoftheway.Yourunwaveringsupportandcommitmentareawe-inspiring.KarenMolineandErinHubbardforhelpingmetocreatethisbookandmakingitapproachableformyreaders.Yourguidancefromstarttofinishwasinvaluable.

AnnaZ.Bohbotforbeingmyfellowcollaboratorinallofmybooksandforcreatingincrediblerecipes.ThewonderfulteamatHarmonyBooksforpartneringwithmetocreatethisbook—AlyseDiamond,ChristinaFoxley,DanielleCurtis,TammyBlake,ConnieCapone,andalloftherockstarsinthecopyeditingdepartment.

Tomyreaders—Iamsogratefultoyouforallowingmetobeapartofyourawesomehealingjourney.YouarethereasonIwrotethisbook.

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