HEALTHY DAILY HABITS
for foundational health
HEALTHY DAILY HABITS #1.0 - WELCOME INFORMATION!
Welcome to the 10 day Healthy Daily Habits challenge! I am so excited you’re joining us for the next 10 days. Congratulations on making the commitment to be here! This is a big step into learning about the foundational daily routines for living the doTERRA lifestyle. The first thing you need to do is make sure you have your participant workbook printed and ready to go.
The other thing you need to do is familiarize yourself with lymphatic exercise. Watch this YouTube tutorial to learn how to do it and also why it's so important to your health. This lymphatic exercise is part of your morning checklist. This simple practice is so easy you can even do it while washing dishes or waiting in line at the bank. → https://youtu.be/rTCLuT8OSp8
Every day, we will have 2 posts for you to come back and check out here in this group. Be sure to find your daily checklists in your workbook so you can follow along with us! I’ll be walking you through all our daily routines later today in a live video. Before we get too deep into the content, I’d love for us to have a starting point for moving forward in this challenge. Here at doTERRA, we use a Wellness Assessment to gauge change as we make efforts to transform our daily routines. I invite you now to flip to page 5 to take your first wellness assessment in this challenge. If you feel comfortable, share your results in the comments and let us know which areas you want to improve in the most! We are in this together and want to cheer each other on!
HEALTHY DAILY HABITS #1.2 - THE WELLNESS PYRAMID & TURNING ROUTINES TO HABITS
The amount of time to create a true habit can range from person to person. Doing the same activity daily and creating a sense of importance around that activity is key. This 10 day challenge is meant to get you started on creating a healthy daily foundation for yourself. At the end of this challenge, we will teach you how to add additional layers to this routine. When you are working on establishing a new habit, it’s helpful to leave important items in places you’ll see them, therefore jogging your memory to complete your new routine. For example, I leave my vitamins in my toothbrush drawer so I see them every morning when I go to brush my teeth. This reminds me to take them. It’s a good idea to establish where you’ll house your workbook, oils, and supplements for the daily activities in this group based on your own daily routines. Tell us in the comments below how you’ll remember to complete your daily challenge activities. Bonus points for pics!
During this challenge, we will explore many areas of wellness. Here at doTERRA, we have something called the Wellness Pyramid. This pyramid defines different aspects of the doTERRA lifestyle, teaching us how to live a life full of vitality and health. You’ll notice that at the base of this pyramid are the layers Eat Right and Exercise. Any healthy routine is established upon these basic principles. LLV and Deep Blue Rub are included in the items needed for this challenge because they support these bottom layers, helping you to build a base of wellness that is ready to be continually built upon. Throughout this challenge, we will also discuss resting, managing stress effectively, and reducing environmental toxins that can accumulate and cause dis-ease in the body. Finally, we will teach you how you can use your oils for informed self care, helping you make informed medical decisions for yourself and your family. We can’t wait to get rolling! This is going to be an amazing 10 days!
HEALTHY DAILY HABITS #2.0 - SELF REFLECTION & BAD HABITS
Everyone has a bad habit, or at least something they often do that they wish they didn’t. Time to get real with ourselves. This challenge is not only about creating good habits, but also about learning to self identify the bad ones and throw them out. What is one bad habit you want to try to break? Smoking, drinking, shopping, bad self thoughts, never doing the laundry, not working out enough? Grab your favorite oil reference guide and tell us in the comments below the bad habit you want to break. Were you able to find any oils or doTERRA products that could help you? How can you work the next 10 days to help you break that bad habit? Share with us below!
HEALTHY DAILY HABITS #2.1 - SMART GOALS & THE ART OF CHECKLISTS
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.
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.
HEALTHY DAILY HABITS #3.0 - HEALTHY FOOD CHOICES & DAILY NUTRITION
There are many methods of eating and / or dieting out there right now, but the thing to remember is that there is no one right or wrong way to do so. Each of our bodies is unique and metabolizes different food items differently. The one thing that we can all agree on is that our soils are depleted, our foods lack proper nutrients, and we could all use some extra energy. Remember that the things you put into your body are just as important as the things you don’t put into your body. In your workbook, you’ll notice that we put a section for do’s and don’ts. Sugar, artificial anything (color, sweeteners, flavors etc), and processed foods are never good for us. Here is the reality, though: no one is perfect. I think we can all feel good and relieve some stress by shooting to live our lives by the 80/20 rule. 80% of the time, we stick to healthy, nutritious eating and good lifestyle choices. 20% of the time we splurge, have a treat, or are on the go and have to make a split second choice for food. The thing that really keeps me from falling off the deep end is the doTERRA LLV. I know that no matter what I do (or don’t) consume, I can still nourish my body with high quality bioavailable supplements. LLV supports almost all body systems and helps with energy, skin and hair health, immune health, digestion, and more. You remember that eating right is the foundation of the wellness pyramid, right? LLV is the foundation of your wellness and healthy lifestyle with doTERRA.
Tell us in the comments one of your favorite 80% foods and one of your favorite 20% foods!
HEALTHY DAILY HABITS #3.1 - LLV & BIOAVAILABILITY
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?
HEALTHY DAILY HABITS #4.0 - DIGESTION: IT’S JUST MY TUMMY, RIGHT?
When we think about digestion, we often think that it starts and ends in our tummy and gut. Right?! WRONG. Digestive health impacts many other aspects of your health, from emotions and mental wellbeing to cardiovascular and kidney health. The environment in your digestive system is called your gut biome. Think about it as the starting place a healthy-- or unhealthy-- foundation. This is why keeping your good gut bacteria balanced with PB Assist+ Probiotics is super important!
Some kinds of bad gut bacteria may be a part of the link cholesterol has to heart disease. When you eat foods like red meat or eggs, those bacteria make a chemical that your liver turns into something called trimethylamine-N-oxide (TMAO). TMAO may help cholesterol build up in your blood vessels, and too much TMAO can also lead to chronic kidney disease. People who have kidney disease don’t get rid of TMAO like they should. A surplus in TMAO can also lead to heart disease.
Additionally, gut health can impact your emotions. Your brain sends messages all over your body. Researchers believe your gut has the ability to “talk back” to your brain. Studies show that the balance of bacteria in the gut microbiome may affect your emotions and the way your brain processes information from your senses, like sights, sounds, flavors, or textures. Scientists suspect that changes in your gut biome balance may play a role in conditions like autism spectrum disorder, anxiety, and depression, as well as chronic pain.
Did you know an unhealthy balance in your gut microbiome can also be a cause of that extra weight you’re hanging on to? An unbalanced gut biome may cause crossed signals from your brain, specifically the signals that tell you if you’re feeling hungry or full. Researchers think there may be a link to the pituitary gland, which makes the hormones that help tell your body when it’s full, and when it’s time to eat. If the pituitary gland is off, it can also impact your gut bacteria.
Are you starting to see how this is all one big cycle? Gut health isn't just about digesting food and making sure you're going to the bathroom; it impacts all your body systems and overall well being.
Share your favorite thing you learned about gut health below!
HEALTHY DAILY HABITS #4.1 - DEEP DIVE INTO TERRAZYME
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!
HEALTHY DAILY HABITS #5.0 - EXERCISE: MORE THAN CALORIE BURNING
When we think about moving our bodies and exercising, we think that people do it to shed pounds, tone muscle, or change their body in some way. However, research shows that exercise has more of an impact than just how we look.
While it may not seem obvious, physical activity plays an important role in developing the brain and supporting essential mental functions. Research shows that regular, moderate intensity exercise can increase the size of the hippocampus, an area of the brain involved with learning and memory. Exercise also helps release growth factors, chemicals in the brain that affect the growth and survival of new brain cells, as well as blood vessels in the brain.
Physical activity can also help maintain a healthy state of mental wellbeing. The brain releases endorphins during exercise that help to improve mood, energy levels, and even sleep. Together, these positive effects can improve self-confidence and resilience.
So although exercise plays an important role in your physical health, it also keeps you strong and healthy while impacting focus, memory, energy, sleep, and emotional health, too! It’s so important to make time to move your body every day.
How are you planning to move your body today?
HEALTHY DAILY HABITS #5.1 - REST, RECOVER, & REPAIR EFFECTIVELY
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?
HEALTHY DAILY HABITS #6.0 - THE IMPORTANCE OF A GOOD NIGHT'S SLEEP
Sleep makes you ready to take on your day. A good night's sleep gives you energy and focus to stay awake and accomplish your daily tasks. On the flip side, when we don’t get enough sleep, it can negatively impact our day in many ways. Most of us think this stops with being tired, lacking focus, and being irritable; however, lack of sleep impacts us in many more areas. Let’s explore those now.
IMMUNE SYSTEM - Not getting enough sleep prevents the body from strengthening the immune system and producing more cytokines to fight infection. This can mean a person may take longer to recover from illness as well as have an increased risk of chronic or respiratory illnesses.
WEIGHT & METABOLISM - A lack of sleep can affect body weight. Sleep deprivation causes the release of insulin, which leads to increased fat storage and a higher risk of type 2 diabetes. Additionally, two hormones in the body, leptin and ghrelin, control feelings of hunger and satiety (fullness). The levels of these hormones are affected by sleep.
HEART HEALTH & INFLAMMATION - Not sleeping enough increases the risk of cardiovascular disease. Sleep helps the heart vessels to heal and rebuild. It affects processes that maintain blood pressure and sugar levels as well as control heart inflammation.
HORMONES & SEXUAL HEALTH - Insufficient sleep can affect hormone production, including sex drive, growth hormones, hormones that regulate women’s cycles, and testosterone in men.
As you can see, sleep is important for many of the critical functions of the body. It’s not just for getting through your work day. There are many doTERRA oils and supplements that can support restful sleep. Balance, Frankincense, and / or Lavender are great places to start.
Which of these three oils smells best to you right now? What oils are you using nightly in your diffuser?
HEALTHY DAILY HABITS #6.1 - CORTISOL & STRESS
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!
HEALTHY DAILY HABITS #7.0 - CHRONIC DEHYDRATION
Chances are, you suffer from chronic dehydration. After all, statistics show that over 75% of Americans do. That’s close to 246 million people. Dehydration occurs when an individual loses more fluid than they take in. Since the body is made up of two-thirds water, it’s essential for human life. In fact, water plays a large role in normal body functions like facilitating digestion, lubricating the joints, and eliminating toxins to keep the skin healthy. If you’re feeling thirsty, your body is likely already dehydrated. Why? Because your thirst mechanism lags behind your actual level of hydration.
Losing body water without replacing it results in your blood becoming more concentrated. This causes your heart rate to increase to maintain your blood pressure and triggers your kidneys to retain water (hence, decreased urination).
Less water in your system also hinders your body’s ability to regulate your temperature, which can lead to hyperthermia, a body temperature that’s well above normal. And because fluid levels in the brain lower, they affect your mood, memory, and coordination.
As you can see, your daily water intake is super important. If you’re like many people, you may think plain water is boring and lacks the flavor and zest we are used to in all the processed and artificial drinks we have now. This is why I LOVE adding Lemon and other oils to my daily water. Not only so I get bright, fresh flavors in my water, but the oils offer an array of other health benefits for my body too.
Poll Time! Tell us below - are you choosing Lemon, On Guard, or another oil for your water today?
HEALTHY DAILY HABITS #7.1 - TIPS FOR WATER INTAKE
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:
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?
HEALTHY DAILY HABITS #8.0 - INFLAMMATION, WHAT CAUSES IT?
Inflammation is part of the body's immune response. It can be beneficial when, for example, your knee sustains a blow and tissues need care and protection. Sometimes, however, inflammation can persist longer than necessary, causing more harm than benefit. Chronic inflammation can eventually cause several diseases and conditions, including some cancers and rheumatoid arthritis. We will talk more about this in today's afternoon post.
Symptoms of inflammation vary depending on whether the reaction is acute or chronic.
The effects of acute inflammation can be summed up by the acronym PRISH. They include:
These five acute inflammation signs only apply to inflammations of the skin. If inflammation occurs deep inside the body, such as in an internal organ, only some of the signs may be noticeable. For example, some internal organs may not have sensory nerve endings nearby, so there will be no pain, such as in certain types of lung inflammation.
Symptoms of chronic inflammation present in a different way. These can include:
Inflammation is caused by a number of physical reactions triggered by the immune system in response to a physical injury or an infection. Inflammation does not necessarily mean that there is an infection, but an infection can cause inflammation.
Three main processes occur before and during acute inflammation:
As you can see, inflammation is a normal and healthy part of our body. This is how we respond to injury and begin our healing process. However, when inflammation goes unchecked, that’s when we start to worry. Thankfully, doTERRA has products to help us manage acute inflammation and support our body naturally so it doesn't become a chronic problem.
We presented lots of information about inflammation today. What was something that stuck with you? What did you learn?
HEALTHY DAILY HABITS #8.1 - DIS-EASE & CHRONIC INFLAMMATION
What is chronic inflammation?
Chronic inflammation refers to long-term inflammation and can last for several months or even years. It can result from:
Examples of diseases and conditions that include chronic inflammation:
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!
HEALTHY DAILY HABITS #9.0 - EMOTIONAL WELLBEING AND YOUR “PLAN”
I hope by now you have seen the recurring theme that we have presented to you throughout this challenge. Wellness and health is not a one-stop shop. Your body is super interconnected with itself and all aspects of your health impact one another. We have spent the first 8 days talking about different aspects of your physical health and the layers of the doTERRA wellness pyramid. Emotional health, however, is the backbone of everything. When you are healthy emotionally, you have the will and fortitude to make changes that improve physical health. When your mental health is poor, your physical health will often follow.
It’s very important to be aware of your emotions and able to manage them effectively. At doTERRA, we have an emotions wheel that can help with this. You can download it and read more here: doterra.com/US/en/brochures-magazines-emotional-aromatherapy-how-to-choose-a-blend
Using emotional support blends like Balance can be a great way to support your body and mind through an array of daily emotions. As we have talked about before, hormones and stress impact other physical body functions like sleep or metabolism. Experiencing emotion is a natural and normal part of being a human. How we deal with the daily emotions and let them impact us is what draws the line between a healthy or unhealthy state of mental wellbeing.
Uncap your Balance blend right now, take a deep breath of it, and tell us below what it makes you think about.
HEALTHY DAILY HABITS #9.1 - TIPS FOR EMOTIONAL HEALTH
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.
HEALTHY DAILY HABITS #10.0 - WELLNESS ASSESSMENT
Congrats; you’ve made it to day 10! I hope you have learned some amazing things about your body this week and established some great foundational routines to help promote your new, healthy lifestyle. Remember, this is just the beginning. This challenge was designed to introduce you to some of our most popular and life-changing products, but from here you can layer on your own specific daily oils and supplements to meet your personal health concerns and goals. In the beginning of this challenge, we invited you to take the doTERRA vitality assessment to gauge where you stood in a couple aspects of your health. At this time, I invite you to go back to page 5 and retake the assessment now that you have completed this 10-day challenge. What has shifted for you? What hasn't? Where do you want to do more work? What breakthroughs have you had? Please share in the comments with us!
HEALTHY DAILY HABITS #10.1 - LET’S MAKE A DITCH & SWITCH PLAN
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!
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