HEALTHY DAILY HABITS

Have you wondered why we created a checklist, then made 10 exact same copies of it? Why didn’t we just make one outline of the daily tasks for you to print and put on your fridge? To put it simply, checklists make people feel good. Checking things off a list brings a sense of accomplishment and pride, especially when paired with SMART goals. When we experience even small amounts of success, our brains release dopamine, which is connected to feelings of pleasure, learning, and motivation. When we feel the effects of dopamine, we’re eager to repeat the actions that resulted in that success in the first place. Neuroscientists refer to this as “self-directed learning.”

Let’s talk about SMART goals and how we have implemented them into this challenge. You’ll notice everything in this challenge follows the SMART goal guidelines.

• Specific - Be specific with an exact outcome or goal.

• Measurable - Don’t be vague. “I want to be better at doing laundry” isn’t as good as “I will do laundry twice per week”

• Attainable - Make sure it’s something you know you actually have the capacity to do.

• Realistic - Don’t go overboard or stretch the end outcome too much. Push yourself but stay realistic.

• Time-bound - Set a specific time frame for completion or follow up.

Completing your daily checklist items actually FUELS you to keep going and can help you feel more accomplished! Make sure you’re checking back here daily to encourage others and show off your wins!

Tell us below about one of your SMART goals.

The CDC has stated that up to 95% of Americans have at least one vitamin deficiency. Rather than thinking “you are what you eat,” think about “you are what you ABSORB.” In this morning’s post, you might have caught onto the keyword “BIOAVAILABILITY.” But what the HECK does that mean? Bioavailability of a food, supplement, or other consumable item is judged by how readily your body identifies, absorbs, and puts that nutrient to work. Most commercial vitamins and supplements are made from synthetics, and your body simply just doesn’t know what to do with these items. Since doTERRA LLV is whole food, it is very absorbable and bioavailable. Let’s talk a little more about what makes LLV unique.

CHELATION - Chelation refers to bonding, which occurs through combining inorganic minerals with organic compounds for a specific purpose. That purpose, in regards to dietary supplements, is optimum absorption and bioavailability. While several different organic compounds may be used, most supplements containing chelated minerals utilize protein molecules because research has shown that the human body is effective at absorbing individual amino acids. When bonded to an amino acid, it is believed that specific minerals do not break down as readily in the digestive process and are more effectively absorbed and shuttled to their target cells. LLV delivers several minerals in chelated form that usually have poor absorption, including chromium, copper, iron, manganese, and zinc.

FULL-SPECTRUM - Full-spectrum is a simple concept in dietary supplementation that means taking advantage of what Mother Nature has provided to promote optimum health. Full-spectrum ingredients, in terms of dietary supplements, refer to compounds that are provided in their entirety, not as isolated constituents, so that natural ratios are not affected. Microplex VMz uses full-spectrum ingredients whenever possible, including provitamin A carotenoids and vitamin E tocopherols.

GLYCOPROTEIN - The use of the patented glycoprotein matrix process combines the best of nature with the most current nutritional science to increase bioavailability. In creating a glycoprotein compound, individual vitamins are introduced to a culture of lactobacillus (a type of bacteria that lives in the human digestive system and is known to have some beneficial effects) and yeast. The vitamin or mineral is bonded into the protein matrix as the yeast metabolizes, creating a compound that is more efficiently assimilated by the digestive system. This process is used to deliver highly bioavailable sources of vitamin K, thiamin, riboflavin, vitamin B12, niacin, vitamin B6, and pantothenic acid in Microplex VMz.

Have you been diligent in taking your LLV this week? What impact on your health do you see when you are regularly supplementing your diet?

TerraZyme Digestive Enzymes are one of the most important products to include in everyone’s daily routine.

So what exactly does TerraZyme do? TerraZyme breaks down proteins, carbohydrates, and fats so they can be properly absorbed and digested. This allows your body to absorb the maximum amount of nutrients from your food to help support vital processes in your body like cell division, blood clotting, immune function, protein recycling, and everyday digestive support. If your body is not getting optimal nutrients from your food with ample digestive enzymes, your body begins to slow down your metabolism and store fat. We don’t want that! Plus, with the inclusion of preservatives, processed foods, and artificial sweeteners into our diets, our bodies simply do not know how to digest and eliminate those unnatural substances effectively. TerraZyme includes enzymes designed specifically to break down gluten and lactose, two of the biggest culprits in digestive discomforts, like bloating, belching, gas, heartburn, constipation, diarrhea, and more.

What most people do not realize is that TerraZyme is not just for digestive health. The benefits from digestive enzymes are endless. Some of the benefits include improvement in inflammation, joint pain, wound healing, the ability to accelerate new tissue growth, shortened recovery time post surgery, and increased ability to fight infections, along with supporting the body in combating allergies. So how do we take enzymes to get these results? Take TerraZyme before each meal to help with digestive benefits or take on an empty stomach between meals to aid in weight management, stimulate the immune system, promote liver health, and aid your body in having a healthy inflammatory response.

Did you take your TerraZyme today? What did you learn about digestive enzymes? Tomorrow try your TerraZyme on an empty tummy!

Now that we know the importance of movement and exercise beyond just looking good, what products can we use to help us feel good post workout? TerraZyme and Deep Blue Rub save the day! TerraZyme digestive enzymes help reduce muscle soreness and swelling and to promote a quicker muscle recovery! Take TerraZyme before and after a workout along with using doTERRA Deep Blue Rub topically. This rich, topical cream is infused with the Deep Blue Soothing Blend of Wintergreen, Camphor, Peppermint, Blue Tansy, Blue Chamomile, Helichrysum, Ylang Ylang, and Osmanthus. Deep Blue Rub is an essential addition to your bathroom cabinet and gym bag. It’s blended in a base of moisturizing emollients that leave your skin feeling soft, not greasy. It is the choice of massage therapists and sports practitioners who currently use doTERRA’s Deep Blue essential oil blend in their practice. Apply it before and after you workout to warm up and soothe your muscles. Basically, put Deep Blue Rub anywhere that you hurt or are going to hurt!

Take a pic of you with your Deep Blue Rub and drop it in the comments. Where/when have you been using your Deep Blue Rub this week?

Cortisol is the “stress hormone.” In the past, Cortisol’s hormonal response kept us alive when we were being chased by wild animals or in physical altercations. We call this the fight or flight reflex. You may have felt this response when you have slipped and almost fallen or when a loud sound wakes you in the night. Your heart pounds, blood rushes to your extremities, and your body is ready to stimulate the reaction it needs to keep you alive and safe. The problem now is that our world is overflowing with stress, which, in turn, causes the release of cortisol almost continually throughout the day. We are constantly living in fight or flight, instead of using it when we need it. This is causing major issues for our overall health.

Over the last couple days, we have learned how many of the functions and systems in the body are connected to each other. Stress and cortisol are no different. When our body experiences the fight or flight reflex, it starts to shut down “non-essential functions,” things the body thinks it doesn’t need for fighting or running away. These systems and functions include hormone production, digestion, immune response, and more. It’s vital to try to manage stress levels and practice some sort of mind clearing or grounding activities for the overall wellbeing of our bodies.

You can pair these practices with Balance or your other favorite calming oil to help bring a sense of peace and tranquility to your day. Meditation, journaling, exercise, or hiking can all be great ways to ground and release stress. Walking on the earth with bare feet has also been shown to be very calming to the body. If all this seems like too much, just try to start with simple measures, like going outside for your lunch break or closing your eyes for 5 min per hour at your desk while taking deep breaths with your hand on your chest. Start simple, be aware of your body, and take control of your stress. Use your oils to support you in these practices!

Even with Lemon or your favorite oils in water, it can be hard to get enough hydration. The general rule of thumb is to consume ½ your weight in oz per day. For example, if you weigh 140 lbs., you should be drinking 70 oz of water per day. Having an app, a reminder set on your phone, or a water bottle that tracks intake for you can be helpful. Here are some more of our favorite tips:

• Splurge on a reusable water bottle – When something’s right in front of you, it’s hard to ignore. Having a fun water bottle by your side can make it even more exciting to drink water morning, evening, and night. Remember, it’s better to drink slowly than gulp it all down at once. If you’re adding oils to your water, remember to use glass or stainless steel only, not plastic!

• Forget plain water – Not sure how you’ll come close to drinking your fill of fluids throughout the day? Try adding natural ingredients to your water, like fresh strawberries, cucumbers, citrus slices, or your favorite essential oils. Remember to start with just a few oil drops. You can always add more.

• Eat more water-filled foods – While fruits and vegetables are good for you because of all their nutrients—including vitamins, minerals and fibers—they also contain large amounts of water. In fact, cantaloupe, watermelon, leafy greens, and tomatoes all contain 90% water!

• Switch up your snacks – Instead of reaching for pretzels, crackers, or cookies, choose fresh or frozen fruits with yogurt or cut-up veggies with hummus when your blood sugar runs low. Paired with protein, these fruits and vegetables can give you the added boost to get through your afternoon.

• Make small lifestyle changes – If you exercise a lot, you might need more than water. Try coconut water post-workout to help replenish electrolytes. Avoid alcohol consumption if you’re already feeling dehydrated, as it increases your fluid loss.

Which tip will you try first to increase your water intake? What seems most realistic for you? How much more water do you think you should be drinking every day?

What is chronic inflammation?

Chronic inflammation refers to long-term inflammation and can last for several months or even years. It can result from:

1. Failure to eliminate whatever was causing an acute inflammation
2. An autoimmune disorder that attacks normal healthy tissue, mistaking it for a pathogen that causes disease
3. Exposure to irritants, such as an chemicals & toxins over a prolonged period

Examples of diseases and conditions that include chronic inflammation:

• asthma
• chronic peptic ulcer
• tuberculosis
• rheumatoid arthritis
• periodontitis
• ulcerative colitis
• Crohn's disease
• sinusitis
• active hepatitis

Although damaged tissue cannot heal without some inflammation, chronic inflammation can eventually cause several diseases and conditions including some cancers, rheumatoid arthritis, atherosclerosis, periodontitis, and hay fever. Therefore, inflammation needs to be well managed. doTERRA products like Frankincense can help to manage inflammation when used as part of your daily protocol.

What is your favorite way to use Frankincense in your daily routine? Tell us below!

It may seem easy to sit here and post about taking care of your body emotionally, but we know it’s hard. As with all changes and routines, you have to be committed and continue to make it part of your daily habits. Everyone enjoys different activities and has different outlets for stress. Here are some of our favorite recommendations to maintain healthy emotions.

1. Start a gratitude journal - Simply write down 3 things every morning that you are thankful for in your life. You can even just do this in your phone by texting it to yourself or keeping it in your notes app. Starting your day from a place of gratitude can shift your outlook on the whole day.
2. Take moments of peace - Meditate, do some light yoga, or simply sit in quiet and practice deep breathing while feeling your chest. Be in the moment. Try not to be distracted by other things like to do lists, noises, or other tasks. Quiet alone time is so important to be able to stay in touch with our bodies. There are many yoga and meditation channels you can find on YouTube. Check it out!
3. Dance or listen to music - Music has been shown to be super therapeutic and can majorly impact your mood. Listen to some of your favorite jams while in the shower, making meals, driving in the car, or at your desk. Music has a powerful ability to elevate mood and boost endorphins. Dancing and moving your body is a plus!
4. Be in nature - Because of season changes, it can be hard to stick to a routine of being outside, but fresh air and sunlight are some of the best things for mood boosting. Short walks after meals are great. You can also opt to eat your lunch outside if the weather is nice. Sunlight helps the body to produce vitamin D which supports the immune system and has been shown to combat the effects of depression!
5. Remember to show appreciation - Not all mood management is about combating the hard emotions. Remember when you are grateful, happy, appreciated, loved, etc. and be sure to thank those that help spur on positive emotions throughout your day. Don't forget to share the love! Leave someone an unexpected note, pay for a stranger's morning coffee, or strive to do some other random act of kindness each day. It makes you feel good!

As we mentioned this morning, this challenge is just a starting point for your new lifestyle with doTERRA. What we would like to do now is take a look at other aspects of your daily life and routines. This will help us integrate the amazing nontoxic benefits of doTERRA into other parts of your home and life. When time allows, take a couple minutes to review the “ditch & switch” checklist on page 19. Our goal is not only to help you establish a great foundational routine but understand the other ways doTERRA can play a role in a healthy lifestyle. This checklist will help you identify other areas of your home and lifestyle that we can help you “clean up.” Once you’ve completed this checklist, we will use it to build some custom wellness boxes for you and help you start earning some free products too. This is only the beginning of your journey, and we are so excited to help you take the next steps!