DIY Bubble Bath

Bubble bath is great to use for all ages!  However, most commercial bubble baths are full of artificial chemicals and fragrances and can be irritating to your skin. Making your own bubble bath out of essential oils is a great way to reduce chemicals in your home while still enjoying the fun and relaxing elements of a bubble bath.

This bubble bath is gentle on your skin and can be customised with your favourite essential oil. Use Lavender or Serenity for relaxing benefits or Citrus Bliss or Peppermint to help wake you up.

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What You Need:
1 cup unscented castile soap (I use this brand)
1/2 cup vegetable glycerin (I use this brand or this one)
2 tablespoons water
10-15 drops of your favorite essential oil

Note: Castile soap and vegetable glycerin should also be available at your local health food store.

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 Directions:
1. Combine castile soap, glycerin, and water into glass bowl.

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2. Add your two tablespoons of water.

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3. Add essential oils.

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4. Stir until well combined.

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5. Pour into glass container. To use, add 1/4-1/2 cup of bubble bath mixture to warm, running bath water.

Note: These bubbles are not going to provide big fluffy bubbles that last a long time since it doesn’t contain the synthetic ingredients that make them. However, this chemical-free bath will provide enough bubbles for a relaxing and therapeutic bath you will still enjoy.

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If you are interested in knowing how you can get safe pure therapeutic grade essential oils that contain no fillers or synthetic ingredients then please contact me here.  I respond within 24 hours.

bridget

 

 

Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

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It takes more than a box of Tampax to get us through the month! Here are my 4 secret weapons…

I used to think so long as I had my Tampax then all was well – WRONG.

tampax

Irritable, anxious, foggy, cranky, depressed, and don’t dare ask ‘is it your time of the month?’  Because YES world, it’s my time of the month!

This is how it was for me and how it still can be, if I don’t manage my hormones.

Our hormones perform a delicate dance within us, so taming them to dance perfectly is a challenge in our busy modern society, but there are 4 things I will always turn to when things get busy.

They are my 4 secret weapons for riding the hormonal wave with success (naturally):

1. Maca
This incredible Peruvian herb helps relieve symptoms of hormonal imbalance, menopause and it also helps with low libido.  It’s got a wonderful malty flavour and I love to add it to my smoothies.  (Recommended daily dose is 1-2 teaspoons.)

Here’s one of my favourite smoothie recipes with Maca powder:

raspberry smoothie

Rasberry Maca Smoothie
1 small banana
juice of ½ lime or 1 drops doTERRA Lime essential oil
½ cup fresh or frozen raspberries
1 tsp maca powder
1 tbsp sunflower butter
1 pinch cinnamon
1 cup filtered water or almond milk

Blend until smooth, drink & enjoy!

2. Clary Calm
clary-calmWhere would I be without this gem… Clary Calm is a blend of essential oils that provides a soothing and calming effect during our monthly cycle.

This blend has been traditionally used to balance hormones and manage symptoms of PMS and the transitional phases of menopause.  It provides temporary relief from cramps, nausea, hot flashes, and the emotional swings (rollercoasters in my case) often associated with hormone cycles.

When I feel those moments rising then I roll it on my wrists and feet twice a day. (From our feet it takes only 30 seconds for it to reach our bloodstream).  Within 20 minutes I’m feeling a whole lot calmer and less reactive.

3. Balance
balanceThis is a blend I use all month round but especially during my pre menstrual stage. Balance creates a sense of calm and wellbeing and helps reduce feelings of disconnectedness and anxiety. 

I put a drop on my feet twice a day, morning and night.  I also use this blend on my children, which not only creates a great bonding moment, but we certainly have less meltdowns on the days I remember to put it on them.  Some other uses for this blend are: Back Pain, Depression, Energy, Hot Flashes, and Mood Swings.

I have noticed a HUGE change since using these two oils.  I feel calmer and way more together with the support these oils provide.  When I am stressed with the kids and my ‘to-do-list’ I get out my Balance, rub it in and breathe it in and it WORKS.  I have loved being able to take control of both mine and my family’s health with essential oils.  It is really empowering to have something that is SAFE, EFFECTIVE, and completely natural to use as our first line of defence, before having to call the doctor.

3. Legs Up Wall
legs up wall pose
You don’t have to pose like a pretzel to reap the benefits of yoga!  This position is one of my favourites – it not only calms the mind but it gives the adrenals a chance to rest so that they can communicate with your thyroid gland better.

Plus, when you’re in this position your heart has to pump stronger to get the blood back up the legs – so in a way you’re sort of exercising while relaxing, pretty cool huh?

So, when the need calls, if you do nothing else, use one of my secret weapons and breeeathe, because you’re only days away from the rise of estrogen which is going to naturally boost your energy, mood, and optimism – yay!

You can purchase the above essential oil blends here, or if you’d like to become a doTERRA member and save 25% then all you need to do is email me at: bridgetbrocklebank@gmail.com with ‘I’d like to save 25%’ in the subject line.

Warmly,


I would love to hear about ways you use your essential oils!  I have been amazed at how they are changing my life and those that I care for.  I would love for you to share how they have changed yours.  I have to add this disclaimer that I am not a doctor and these opinions are my own.  Not all essential oils are created equal.  Oils can say 100% pure therapeutic grade and not be completely pure.  I highly recommend doing your own research.  doTERRA oils are Certified Pure Therapeutic Grade and are tested on 6 different levels for their purity.  If you have any questions or need help locating the right oil for your own particular health issues you can email me at: bridgetbrocklebank@gmail.com 



6 Foods That Make You Happy

There are many different components to maintaining a good mood and I believe that food has one of the biggest influences – as I so often say, ‘food is functional’.  The food we eat can either harm or heal us.

Studies have shown 6 nutrients that help us combat depression and boost our mood, they are: calcium, chromium, folate, iron, magnesium, and omega-3 fatty acids.

So if you’re needing a pick-me-up then read on to discover why you need these minerals and the different foods you can source them from:

Calcium
kaleThis mineral is vital for maintaining strong bones and healthy blood vessels. Low levels of calcium may also play a role in hormone imbalance so this is one mineral I make sure is always in my diet.

Food sources: ricotta and kale

Chromium
broccoli

This mineral helps our body metabolise food. If we don’t get enough of this mineral is can affect the body’s ability to regulate insulin which can lead to diabetes-related health issues.

Chromium can be a powerful mineral for regulating our serotonin levels, and which is why it’s been found to be an effective treatment for depression.

Food sources: broccoli, potatoes and turkey

Folic acid
avocado
If you’re feeling tired and fatigued then you could be deficient in folic acid. Folic acid helps the body create new cells and it also supports serotonin regulation.

Food sources: spinach, black eyed peas, Brussels sprouts, asparagus, avocado

Iron

green_lentilsOur body needs iron! From transporting oxygen to supporting our energy levels and improving our muscle strength, there’s no questioning the importance of iron in our diet.

Low levels of iron can quite simply lead to fatigue and depression.

Food sources: fortified oatmeal, soybeans, lentils, and turkey (the darker part of the meat as opposed to the lighter meat).

Magnesium
almonds
The magnificent mineral could be the answer to many health troubles with it’s many roles. It has over 300 roles to play out to keep us healthy and functioning optimally. A deficiency can cause irritability, fatigue, mental confusion, restless leg syndrome, depression and stress.

It’s another important mineral that plays a huge role in the development of our serotonin – that feel good mineral our brain so needs.

Food sources: almonds, spinach, cashews, peanuts, edamame.

Omega-3s
salmon
The essential fatty acid essential for our brain health. Without Omega-3s we can experience a slump in our energy, our mood (even mood swings!), and memory decline.

Food sources: chia seeds, salmon, Chinese broccoli, spinach

 

There are plenty of other vitamins & minerals that our body needs but it’s all about slow steps here… if I gave you 50 you wouldn’t know where to start, right?

So without the overwhelm you can start getting creative in the kitchen and utilising these different foods for a marvellous mood!

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Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

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Get dressed up, you’re worth it!

Do you ever have ‘I’ll just stay in my joggers’ days?

I work from home and some days I only ever have to leave the house to do the school run, so I’ve had MANY ‘I’ll just stay in my joggers’ days (with no make-up!)

In fact, I used to have such lazy pants kind of days that I even left the house in my slippers (not realising of course), TWICE!

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I just didn’t NEED to make an effort, so I didn’t. They say that how you do one thing, is how you do everything, so everything got a bit sloppy.

And you know what else they say?

What you focus on you attract.

Dressing in this way attracted low self-esteem, a low mood, and a lack of respect from others. It makes sense though, right?

My wake up call was the horrific reflection that stared back at me from a local shop window – OMG, how did I let myself leave the house like that?

So here’s a no brainer – if you look good, you feel good!

Make heads turn, get a spring in your step, and find your inner glow!

It is not arrogant or vain to spend time on looking good. In fact, it’s imperative to honour your appearance.

You are worth getting dressed up for, it doesn’t matter where you’re going or what you’re doing. Don’t hide your wonderful self under those joggers!

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Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!
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What’s the go with gluten & what you need to know…

If you’re anything like me and you love your tea+toast then you’ll want to know what that bread is REALLY doing to you, right?

Most of us feel heavy and lethargic after eating bread. Within minutes of eating gluten I could literally feel it zapping my energy stores.

But eating bread goes way beyond that ‘heavy’ feeling.

“Gluten-free” has become the new catchphrase to sell food, but trendy or not, gluten is a very real health concern for many, and it’s not just those who suffer with celiac disease.

Gluten is Latin for “glue”, and it very much has a glue-like effect in the body. Gluten is a gut irritant that makes tiny lacerations in the intestinal wall, meaning that partially undigested food particles leak into the system, which also means less absorption of nutrients and which may cause inflammation (any pain within the body can be a sign of inflammation.)

gluten

Alternatives
I’ve experimented with A LOT of alternatives and no, I’m afraid nothing matches the real thing, BUT… spelt bread comes close. Spelt is an ancient unprocessed flour (it’s actually my favourite flour to bake with) and although it’s still got gluten in it, it’s lower in gluten than most loaves.

There are more and more gluten-free loaves in supermarkets these days but you’ll be hard pushed to find one that’s not processed with a crazy list of ingredients.

Here’s a recipe that I’ve been tweaking over the months which is very low in gluten and which has become my staple bread for tea+toast: click here for the recipe

I never thought I could live without my fluffy bread (gluten is what makes it fluffy!) so if I can do it, you can too. Once you start feeling the benefits it makes it all worth it.

Just try it for a month and see how good (and lighter) you feel!

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Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!
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The chemical storm affecting our wellbeing EVERY DAY

Two years ago I had no clue that what I was putting on my skin might be affecting my wellbeing – food and lifestyle choices yes, but skincare?

When I learnt that certain skin products (as well as household products), might be part of the reason behind my hormonal chaos, then I had to make it my business to find out more.

Just living our normal lives we are exposed to more than 700 dangerous chemicals that disrupt our endocrine system (remember, this is our internal messaging centre where our hormones talk to each other, so we don’t want to mess with this).

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These chemicals can be found not just in skincare but in toothpaste, deodorant, sunscreen, food preservatives, the lining of cans that hold food, and many kinds of plastic.  Basically HUNDREDS of products that we use daily.

I used to think that what we ate was more important than what we put on our skin but not so, they’re equally important.  You just need to think about how a nicotine patch works to understand how much our body absorbs through our skin.  It is after all our largest organ.

What enters our body, whether it be via our mouths or our skin, has an affect on our health and wellbeing, in either a negative or a positive way.  You can choose which, if you know the facts.

Every day we are using products that we think are safe, but the truth is that most of these products are NOT safe – and with such loose labelling laws and regulations, manufacturers don’t have to tell us either.

These chemicals play havoc with our hormones, for both men and women.  They can affect our mood, our cycle, reproduction, fertility, and development.

There is a LONG list of harmful ingredients to be weary of, so my approach is the same with food – because really, who has time to be reading and deciphering all those labels – keep it real and natural, and stick with brands that you trust.

My favourite brand and products that I trust wholly and completely are dōTERRA.  They produce incredible products which are all plant based using 100% pure therapeutic grade essential oils, and the company itself is a culture of wellness which encourages self care.

Here’s a pic of my favourite skincare products (that little gem in the middle there is the most beautiful blend of essential oils that not only smell divine but are a real treat for those pesky lines & wrinkles):

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And when it comes to perfume, I like to make my own using essential oils and filling them up into an easy to apply rollerball bottle.
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Here are 6 great reasons to make your own perfume using pure essential oils:

  1. You can choose your own fragrance
  2. They contain no fillers, synthetics or harmful chemicals
  3. You can choose a blend according to how you want to feel (more on that in number 5!)
  4. They smell incredible!
  5. And… they help shift our mood – how exciting is that!!  (The biggest challenge my hormone imbalance presented me with was my emotions – argh, nothing would bring me out of that slump, so you can imagine how excited I was to find out about the pure power of essential oils.)

Find out more about getting in on the oily fun and saving on essential oils here, or learn how you could create a joyful and abundant income here.

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Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!
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Chocolate Peppermint Slice

If you’re a chocolate + peppermint fan then you’re gonna love this!

Ingredients
For the base you will need:
1 and 1/2 cups desiccated coconut
8 medjool dates – don’t forget to remove the stone!
1 tablespoon of cacao
1 tsp vanilla

chocolate peppermint slice

For the filling you will need:
1 and 1/2 cups cashews (you could use almond if you like but I just LOVE cashews!)
1/2 cup desiccated coconut
Pinch of salt
2 well heaped tablespoons of honey or pure maple syrup
5-8 drops (depends how minty you like it!) of doTERRA Peppermint Essential Oil (you can buy this in my retail store here.  (You can add your own peppermint flavour if you wish but the purity of this oil adds the most incredible burst of peppermint).

For the topping you will need:
2 tbs honey or pure maple syrup
3 tbs cacao
3 tbs coconut oil

Base method:
Blend the base ingredients into a crumb texture, press the mixture firmly into a loaf tin. Place in the fridge or freezer to set.

Filling method:
Thoroughly blend the cashews, salt and coconut until you have a nice smooth consistency, you may need to scrape down the sides a few times. Add in the honey or maple syrup + peppermint and blend until combined. Press the mixture firmly over your base.

Topping method:
Blend the topping ingredients over a very low heat until blended and melted together.  Pour this mixture over your slice and spread evenly.

Place back in the fridge or freezer to set.  Then slice + serve!  Enjoy!

Bridget xo
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xmas blog post One of the red flags for adrenal fatigue is ‘overwhelm’ – the smallest thing sends you into a snowball of overwhelm, and it all just feels too much.

This is when I KNEW I had adrenal fatigue. I just had to think ‘what are we having for dinner tonight’ and I’d be in a frenzy of overwhelm.

This is going back 3 years now but it’s still a familiar feeling to me. For example, if I don’t take good care of myself all those familiar and exhaustive feelings come back.

So, I’ve literally made it my business to help others avoid those feelings of overwhelm, and if there’s one time of year when we feel overwhelm the most, it’s Christmas!

I love all the festive excitement that comes with Christmas, but as a mum there’s definitely an element of stress.

That’s because we’re SO good at making sure everyone else is taken care of, and Christmas is no exception.

So here are some of my top tips for reducing the o-v-e-r-w-h-e-l-m:

  1. Take time out to breeeathe. I know this sounds simple but seriously, we forget to breathe properly and this takes a toll on our stress levels. So if it means taking yourself to the bathroom to have a moment to yourself, then do it. Take a deep breath. Let it out. Take another (I love to have my essential oils handy to support me in these moments.) As lovely as the buzz of children and family can be at this time of year, we need our space to re-centre.
  2. Keep it simple. If you’re taking a platter to a Christmas gathering then keep it super simple and don’t let perfectionism take over! We all want to have the winning Martha Stewart style platter, but really, with all the stodge, sugar and alcohol at this time of year, keep it healthy and simple! Why not take a platter of fruit – it’ll make a welcome addition to all the heaviness, I promise!
  3. Limit your alcohol consumption. Instead of having a full glass of wine why not mix it with some sparkling water to dilute (add some berries for a touch of Xmas!) – your head will thank you for it the next day.
  4. Remove ONE thing from your Xmas to-do list. Go through your list and I bet there’s ONE thing you could remove from it? If you haven’t yet got around to doing those Xmas cards, do you really think anyone will notice or think any less of you? I don’t think so.
  5. Don’t fuss over wrapping. Children really don’t care for fancy wrapping, they just want to dive inside, plus the floor will be covered in wrapping paper before you know it so just cover those presents and tape em up!
  6. Say no.  Are you a people pleaser? I used to say ‘yes’ to everything and everyone! I just kept saying YES thinking I could manage it all but we can’t, and especially not at Christmas. So think before you say ‘yes’. Does it feel good to you and does it feel manageable? If not then respond with a polite ‘no’. Feel the lightness that comes afterwards, it’s bliss!

SO, take less on, cut corners, keep it simple, and remember to breathe…

Christmas only happens once a year so make sure you enjoy it! And remember, the more relaxed and joyful you are, the more relaxed and joyful your family will be.

Much love &… a very MERRY CHRISTMAS to you!
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Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!
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How to reap the benefits of running AND enjoy it!

I must have attempted more than fifty runs in my not so sporty life, but I didn’t enjoy a single one. Getting the motivation up to get my running shoes on and get out the door took me AGES, in fact the motivation never came, I would just force myself out the door, argh.

Then I’d pound the pavement and pant to the point where I’d nearly collapse on the pavement – crazy huh?

Then I discovered a way to enjoy it… when I trained in integrative nutrition we were basically encouraged to find an exercise we enjoyed doing. Because if we don’t enjoy it then what’s the point, right?

Brooklyn Bridge

Out of all the different exercises available, there has to be one for everyone, surely? But I was still determined to pursue running, given my past experience it felt crazy, but it was true… I guess because the preparation was easy – you put your shoes on and away you go.

Then somewhere on my healthy travels I stumbled across ChiRunning – the tagline was something like ‘run with ease, and enjoy it’ – I was sold! I was especially sold when I read all the high praise for this running technique.

So I bought the book written by Danny Dreyer (the founder of ChiRunning), and I never even finished it, I just read it until I understood the basic principles – so I’m no expert, but that was enough for me. I now REALLY look forward to my runs. Unbelievable when you look at my history with running.  And since I adopted this technique 2 years ago, I now run 10k each year (to raise awareness around the tragedy that is factory farming), this is me before the West London Vitality 10k Run last week:

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When I get to that 10k mark I can never quite believe I’ve done it…

Two great bonus tips on ChiRunning:

  1. If like me, you’re prone to high cortisol levels and/or you’ve experienced some form of adrenal fatigue, then high impact exercise like running, can be detrimental to your health. However, when you adopt the ChiRunning technique, you’re less likely to raise your cortisol.
  2. If you’re prone to injuries whilst running, then ChiRunning is perfect for you!

The basic principles of ChiRunning are:

  • Making sure your body is in a relaxed state
  • Correct body alignment and posture
  • Breathe from your belly
  • Ensuring your foot lands with a midfoot strike
  • Using a ‘gravity-assisted’ forward lean
  • Engaging your core strength
  • Making that connection between mind and body – this helps to prevent injury.

So if your relationship with running is what mine used to be then I encourage you to give ChiRunning a go! Here’s a link to Danny Dreyer’s website if you’d like more information: http://www.chirunning.com/

(By the way, I’m not affiliated in any way, I’m just very pro this style of running.)

If you test out this technique then let me know how you get on, I’d love to know what your experience of it is.

Bridget xo

Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!
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Egg Salmon Muffins

These Egg Salmon Muffins make such a healthy wholesome and filling meal for your little ones (or big ones even, they’re loved by all in our house!)

Egg-Muffins

Makes approx. 10 muffins

Ingredients:

  • 7 organic eggs
  • 1 heaped teaspoon onion powder
  • 1 teaspoon paprika
  • black pepper
  • pinch Himalayan sea salt
  • ½ cup grated Parmesan
  • 1 grated zucchini or handful of chopped up spinach
  • 1 can wild-caught salmon (I like Fish 4 Ever brand), drain well and flake with a fork

Instructions:

  1. Preheat oven to 180c degrees.
  2. Grease a muffin tray
  3. In a medium bowl, whisk together the eggs, onion powder, paprika and salt and pepper. With a spatula, mix in the Parmesan and salmon.
  4. Spoon the mixture into the muffin tray, leaving a little space at the top. Bake for approx 20 minutes, or until golden-brown, puffed and set.
  5. Leave to cool then transfer onto plates with a side of veg.  Enjoy!

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40 high energy snacks on the go



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