Best Essential Oils for Depression and Anxiety

best essential oils for anxiety and depression

Suffering from anxiety can leave you feeling scared and hopeless.

You’re not alone!

Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.”

First of all, let’s be clear here. This article should not be taken as a piece of medical advice but as a personal recommendation.  It’s important to seek professional help if your depression symptoms getting out of control and if you are experiencing thought of self-harm or suicide.

In this article, you will find an all-natural remedy to help you with your depression and anxiety symptoms using essential oils.

Not familiar with essential oils and aromatherapy? Read this detailed article to learn more.

Remember, you only want to use high-quality essential oils to see the best results.

Best essential oils for depression and anxiety

While not any single oil is used in treating anxiety or depression outright, people have reported the following oils being very useful in the remedy for problems of depression and anxiety.

Top suggested essential oils for anxiety and depression:

 

Lavender for anxiety Lavender – One of the most studied plants in the research and has impressive results. Review the safety and efficacy of lavender.

 

bergamot for anxiety

Bergamot – Learn about the effects inhaling Bergamot oil for depression-related behaviors.

 

yuzu fruit

Yuzu – Soothing effects of the fragrance of yuzu essential oil plays a crucial role in the integrity of the mind-body connection. Read this study on Yuzu aromatic effects of Japanese citrus fruit.

 

rose for anxiety

Rose  – Boosts self-esteem, confidence, and mental strength while efficiently fighting depression.

 

Roman chamomile  for anxiety

Roman chamomile – Present study, proves the effect of Roman chamomile essential oil inhalation for two weeks on depressive-like behaviors.

 

geranium essential oil and anxiety

Geranium – Geranium oil works as a natural sedative, it helps with mood swings and increases positive feelings.

 

jasmine oil for anxiety

Jasmine – Jasmine essential oil fragrances and helped soothe, relieve anxiety and promote rest. Learn more here…

 

Rosemary for anxiety

Rosemary – Helps reducing tension and anxiety.

 

Essential oils have many applications and fantastic benefit without harmful side effects. Learn safe essential oil use and application, never ingest or apply essential oils to your skin that aren’t diluted. You should talk to your doctor first before using any of the essential oils mentioned in this article.

 

Irina Kirilyuk

 

Glass Bottles for Juicing: Why You Should Use Them

Glass Bottles for Juicing: Why You Should Use Them

If you’re a juicing enthusiast, then odds are that you also care about how you store your freshly made juices at home. You should think carefully about the beverage bottles you use day in and day out. If you’re trying to find a safe bottle for juicing, the glass may be the right material for you. What makes glass so attractive for juicing applications?

Glass bottles –  lead and BPA free

Glass bottles are ideal for people who do a lot of juicing or anyone who is looking to store liquids. They make great replacements to bottles and cups that are composed of plastic. They don’t bring out awful flavors of any kind, like plastic can. Glass won’t leach out any chemicals that are harmful to your health. If you want to drink your tasty juice and not have to think about problematic chemicals and awful flavors, then the glass bottle is an ideal choice for you.

Glass Bottles for juicing – ideal for storage 

Do you ever wonder how to store fresh juice the correct way? You can keep your juices inside of glass bottles without a problem up to 3 days(refrigerated). This enables you to consume your juices at a different time with convenience. If you like to prepare your juice in advance to consume it throughout the week, this can be a major benefit.

Longer your juice sits the more oxidization will occur. Ideally, you want to consume your fresh-pressed juice immediately to get full micronutrients benefit.  That’s why it’s so important to drink your juice straight away if possible.

Glass bottles – can be reused and recycled 

There are a lot of glass bottles out there that you can purchase for juicing, but don’t forget to reuse and recycle containers you already have at home. A recycled bottle with a wide opening from other drinks like water, teas, and coffee can be utilized. Glass can be sterilized in boiling water to remove any residual odor from your recycled bottles and it again as good as new.

If you choose to juice for health never overlook the importance of your storage container.

 

Irina Kirilyuk

But I Could Never Go Vegan!

I hear this statement a lot, when someone finds out I am Vegan.

Have You Thought of Becoming Vegan?

but i could never go vegan

Many have considered becoming Vegan in order to help treat the environment better or to improve health. Though it’s not really a lifestyle that is well suited for everyone, it’s worse looking into and learn about the benefits it can provide to your life.

As a way to actually get the most significant benefit from the Vegan lifestyle it is extremely essential that you actually enjoy the lifestyle, which often people find very challenging, who is not used to eating strictly.

Becoming Vegan – prepare for a challenge

Hoping to conform to a Vegan lifestyle isn’t necessarily easy, without a doubt it will require a great deal of effort on your behalf.

Knowing a few of the essentials in order to become Vegan upfront will make your life less stressful. The most significant detractor for the majority of people happens to be the inability to consume meats with every meal. If you already typically eat very little meat, it may well not be that difficult to back off most of the meat you consume.

Start slow – going Vegan

Vegans do not consume products from animals, these include eggs, milk, cheese in addition to byproducts like gelatin and honey. Avoiding everyone of these foods potentially can make it extremely complicated to eat out or even be in social gathering around food, but it certainly does not need to be limiting to your daily life.

You will definitely learn that becoming Vegan means it can become difficult to eat out at most of the restaurants. It will be necessary for you to learn about the place you are planning on visiting prior you decide on the restaurant that you may visit. But with a little thought and planning, you will find it’s possible to maintain a social life even when you are Vegan.

If you genuinely want to set yourself for success it may be a smart idea to slowly eliminate the meat that you may be consuming now.

Becoming Vegan and clothing 

Another very common complication becoming Vegan is closing. A Vegan is all about avoiding all goods that have to do with animals or animal cruelty. This can prohibit you from wearing wool, silk, and several other fabrics that might be a byproduct of the animal.

Paying extra attention to seek out clothing that really is earth-friendly is often harder to find and can be somewhat expensive, but it is well worth the benefits and advantages when it comes to the environment and your health.

Simplify your Vegan lifestyle 

Those who are truly interested in becoming Vegan learn that simplifying their daily life is vitally helpful.  It can enable you to better handle almost every changes and adjustment, in order to actually enjoy a Vegan lifestyle.

By using simple and slow shift into Vegan lifestyle you will notice that all of the changes are much less complicated to handle, and changes are doing to have a lasting effect, rather than just simply being another fad in your life.

Challenge yourself – Become Vegan for just 30 days

Becoming Vegan is significantly more than just what you consume daily.  It is undoubtedly an entire lifestyle that will actually compromise much more than what you eat and drink, but also the things you wear and of course the products that you’re using in your home.

Some great benefits of being Vegan are truly enjoyable if you’re truly committed. Choose to make healthy choices on a daily basis to see amazing results in your life. It’s that simple.

30 day vegan challenge cook book
Take on a 30day challenge and give a Vegan lifestyle a go!

 

 

 

 

 Irina Kirilyuk

How To Be Happy Every Day

how to be happy every day

Can there be some secret?

 

secret to be happy

Certainly not.  They simply have a way of turning negative into positive. Below are just a few ways you too can proceed to bring more happiness and less negativity into your life.

  • Take proper care of yourself physically. It’s much easier to be optimistic when you are eating well, exercising, and getting enough rest.
  • Be thankful. Stress and challenges don’t seem as terrible when you remind yourself of the things you are grateful for in your life. When time gets tough, count your blessings – we all have them!
  • Don’t Assume. Don’t hang around worrying that you did something wrong and stop assuming the worse possible outcome. You can wait for the worse or make the best out of the situation you are in, the choice is always yours.
  • Don’t use absolutes. Thinking and talking in absolutes like”always” and “never” makes the situation appear worse than it is.
  • Think positively and stop the judgment. Your thinking can’t hold any power over you if you believe it’s not necessary to judge them. If you notice yourself having a negative thought, witness it, detach from it, and let it go.
  • Give and receive hugs. Positive physical contact with your friends, spouse and children, and also pets, is an instant pick-me-up.
  • Increase your social activity. Surround yourself with healthy, happy people, and their undeniable energy will affect you and your loved ones in a direct way!
  •  Volunteer. Everyone feels great after helping. It’s possible to volunteer the effort, your hard-earned money, or even the resources. The more positivity you place out into the world, the greater the amount you will definitely receive in return.
  • Don’t entertain the negative. It’s never productive because it’s not rational or solution-oriented; its just excessive worry. Try modifying your environment- go for a walk, call a friend, read a novel, or just play some of your favorite music.

 

find your happy 

Practice does indeed make it perfect. Soon, these traits will come to be automatic for you.  Eventually, you will look back and realize how far you come and “secret” of happiness is no longer a secret but your reality!

It’s easy to live your life just like you did the day before, but if you are miserable and unhappy about yesterday, do something about it and start living your life on purpose today

Please share in the comment below your favorite strategies that worked for you in your life, when you needed a course correction. 

XOXO Irina

Is Being a Vegan Really a Healthy Option?

Is Being a Vegan Really a Healthy Option?

I am so excited to see such a huge interest in Vegan diet in the past few years! It seems like every celebrity looking for healthy choices and supports the causes to avoid the consumption of all animal products ranging from dairy, eggs, meats, and gelatin.  People choose to adopt a healthy vegan lifestyle for ethical, environmental, and health reasons.

21 day healthy meal plan

Is a vegan life a guarantee for improved health?

Vegan life is borne out of individual convictions. Vegans believe that their choices make them live longer and in a better environment. There are health benefits of adopting this lifestyle such as:

• Reduced blood pressure
• Optimum body weight
• Reduced cholesterol levels
• Reduced intake of saturated fats
• Increased vitamin nutrition
• Decreased risk of certain cancers, cardiovascular diseases, and type 2 diabetes

Your body requires certain nutrients that are absolutely crucial for optimal health, including certain minerals and vitamins.

Here are some of the nutrients you should pay attention to if you choose to adopt a vegan lifestyle:

Iron is essential in the production and optimum functioning of blood cells, which carry oxygen through your body. Foods rich in iron for vegans include broccoli, tofu, wheat, and beans. You should consume oranges and other food rich in Vitamin C to help your body absorb iron from the above sources.

Calcium is fundamental in building bone strength, regulating the nervous system,  and preventing diseases such as osteoporosis. There are many healthy foods rich in calcium for vegans include broccoli, kale, soybeans, chia seeds, and almonds.

Protein is a body-building food and is vital for almost all bodily functions. Milk and meats are the primary source of proteins for non-vegans. For vegans, consumption of soy milk and tofu supplements proteins in the diet. No non-animal based source of protein has all the essential amino acids. It is advisable that you consume a mixture of foods to get complete protein in your diets such as corn and beans or rice and beans.

Vegan life is not solely about a healthy diet. It is about adopting a healthy lifestyle. Ensure that you exercise and avoid junk foods. You should also lookout for signs of lack of certain nutrients such as weight loss and changes to your hair, skin, and nails.

 

It’s essential to incorporate a variety of different nutrients in your diet, look for recipes online to help you with your meal prep. If you just starting out your transition to a vegan lifestyle, educate yourself and talk to your doctor or dietitian.

Wish you a healthy and happy life!

Irina Kirilyuk 

 

The Benefits of Natural Skincare Products

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We all want beautiful skin,  but finding skincare that is not full of harsh ingredients can be challenging nowadays. Commercial products are full of synthetic ingredients, and harsh chemicals can irritate and clog your skin. The chemicals from your creams, lotions, and other products penetrate deep into your skin and then enter your bloodstream.

If commercial products are used continuously for several years, the build-up of chemicals can cause serious health problems. Parabens are linked to tumors, and they may have a role in mimicking hormones. Benzyl alcohol can cause skin allergies. Besides human health issues, commercial products are tested on animals. If you have sensitive skin, plant-derived skincare products are a great option and they are not tested on animals.

applying natural skincare products

DIY Natural Skincare Products at Home

Most likely your kitchen has everything you need to make some natural skincare products. You can get amazing skin benefit from fresh fruit masks as well as sugar and coffee scrubs. Natural ingredients are inexpensive, and easy to find at any store. You will need to keep your freshly made products refrigerated to keep them from spoiling.  Here you can find 7 DIY Homemade Vegan Face Masks for All Skin Types.

If you don’t have time in your schedule to prepare a fresh mask every week, you may want to purchase all-natural products from reputable companies.  Vegan skincare products from  100% Pure company have an amazing Vegan selection.

 


Choosing Natural Skincare Products

Hypoallergenic is an unregulated claim, and a lot of beauty products might not be as natural skin products as they claim to be. Many companies use legal loopholes when they are listing ingredients on skincare product labels. Organic lotions might contain synthetic ingredients. Your skin should never be a chemistry experiment. Avoid ingredients that you cannot pronounce. Beware of some natural ingredients, like Cocamidopropyl betaine, it is derived from coconut oil, this ingredient is an irritant to the skin.

Choose your natural skin care products with care!

 

Irina Kirilyuk

 

Learn more about 100% Pure Here…

 


Healthy Plant-Based Meal Planning for Beginners 

healthy vegan meal prep

Once you have made the commitment to live a healthy lifestyle, it is time to create a simple and easy meal plan. Planning every meal in advance is the key to creating lasting habits that will lead to a healthier life. Starting meal prep for beginners is the first step towards reaching your goals and setting each day up for success.

Look for Inspiring Plant-Based Recipes

It is important to set some time aside to search for good recipes. The plan should be customized to include favorite foods and fresh ingredients. When searching for the right recipe it is helpful to consider preparation time, cooking time, servings sizes, and the type of kitchen appliances that will be needed to properly prepare and cook the meal.  Plants – Based  Recipes made it so simple and easy to find quick and healthy options.

 

plant-based recipe cookbook

Organize Your Vegan Meal Planning 

Organize each meal is one of the biggest benefits of planning breakfast, lunch, dinner, and snacks in advance. One person might focus on a vegan meal plan and others might enjoy easy plant-based meal prepping. The entire process should be customized to align with specific goals and a healthier diet.

You can even use an app to keep your meal planning organized in one place.

Plan out Quick Healthy Lunch Meals 

Planning out healthy vegan lunches in advance will ensure that the best choices are made during busy days. If a healthy lunch option is available it will make it easier to make better decisions about what to eat. Focus on easy plant-based meal prepping or vegan meal prep ideas for the entire week to help build healthier eating habits and avoid last-minute temptations for junk food.

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Food Journal – Keep Track of Your Progress 

Creating a food journal is an excellent way to stay motivated on a  journey towards a healthier lifestyle. Take some extra time to write notes about favorite recipes and plan out goals for the future. Keeping a food log will make it easier to continue meal prepping in the future because it is an opportunity to look back on what worked best and cross out foods that did not turn out well. Adding a calendar will also help make meal planning more efficient.

food journal to start vegan diet
66-Day Food Planner for Tracking Meals & Calorie Counter, Science-Based Life Coach Notebook

 

A little meal prep goes a long way to simplify the plant-based diet. 

 

Vegan Meal Prep makes sure that you always have healthy, portion-controlled meals and snacks ready-to-go with fool-proof meal preps.

70 recipes that include Tofu-Spinach Scramble, Quinoa and Kale Bowl, Miso Spaghetti Squash, Pesto Pearled Barley, Kale Chips, and more!

vegan meal prep
Vegan Meal Prep Made Easy

 

Let me know if you have any meal plan tricks that worked for you on your healthy journey. I would love to hear your story… Leave your comments below.

Love,

Irina Kirilyuk

What Are The Benefits of Plant-Based Diet?

vegan lifestyle

Choosing to consume a plant-based diet is an ideal choice for your body and your wallet. Even though there is a lot of miss conception of eating plant-based is very expensive. It’s not true at all, please don’t buy into this false information. When eating plant-based, you’ll be eating lower on the food chain, ingesting fewer chemicals and being exposed to fewer antibiotics. In this article, you will find some of the top health benefits of a plant-based lifestyle. 

Healthy Digestion 

Plants are not only a great source of nutrients, but they’ll also provide you with plenty of fiber for healthy digestion. Higher consumption of fiber in your diet will regulate your bowel movements and will help you with proper waste elimination. In addition, a diet high in vegetables and fruits will make it easier to control your weight.

Eliminate Weight Problems

While it’s always possible to overeat and gain weight, it’s much harder to consume too much fat participating in a plant-based lifestyle. If you’re considering starting a plant-based diet, you may actually notice that you will lose weight as you reduce your exposure to animal products. If weight loss is a goal, you may notice a reduction in sleeping challenges such as sleep apnea.

Sleeping Better

Your diet can have a large impact on your ability to rest deeply. If your diet is loaded with heavy food, you may suffer from nighttime problems such as acid reflux or heartburn. If these conditions are making it hard for you to sleep through the night, you may find that starting plant-based diet routines can reduce this hyperacidity.

Apples, in particular, are a great daily choice to reduce an over-acidic stomach. Once you’re getting better quality sleep by changing successfully to a plant-based diet, you may find you experience many exciting side benefits!

Energy Levels Up

energy increase - vegan diet

As previously noted, the plant-based lifestyle may well provide you with regular access to food that is rich both in nutrients and fiber. As you absorb more nutrients and enjoy better rest, the benefits will just keep coming.

Poor health factors such as being overweight, being under-nourished and getting poor quality rest will ultimately show up on your face. Before you worry about makeup or skincare products, consider the benefits of a plant-based lifestyle.

Youthful Skin

If you’re concerned about dull skin or signs of premature aging, starting plant-based diet practices may help you to face the day with a brighter, healthier complexion. All of the benefits of a healthier diet, including sleep quality and better nutrition, can reduce the signs of premature aging. In addition, some people find that a diet heavy in meats can lead to inflammation and redness on their face.

Even better, sleeping better can improve your outlook on life. Once you switch to a plant-based diet or at least turn away from daily meat consumption, you may find that inflammatory skin patches across your nose and cheeks will subside.

Final Thoughts

Sometimes the decision to feel better must be done one bite at the time. One healthy choice after another.  It is possible to break away from a meat-based diet. You can do this slowly by having one day a week meat-free. Once this is established, add another day. For example, if you cut out meat on Tuesday, next remove Saturday and think about Sunday. Your body will thank you!

Your health is in your hands, you are the one who can make the choice to feed and nourish the body with nutrient-rich and clean fuel. I encourage you to start today, make a choice. I know the older I get the more I understand how important my health is. Nobody wants to be sick and tired when they grow old. Age-related issues are not really age-related at all, they can be prevented by making healthy choices every day.

Please share your thoughts with me, I would love to hear your transformation stories!

Love,

Irina Kirilyuk

Common Questions About Juicing: For a Healthy Lifestyle

juicing common questions

 

The numerous juice bars popping up around the country are evidence that juicing is the latest trend in the health sector. Freshly pressed raw juices are buzzwords in convincing people to adopt a healthy lifestyle. Dieters seeking to lose weight are convinced that juicing is part of the process, especially since it helps with the “cleanse”. But is juicing what it is hyped up to be?

Here are some common questions concerning the healing properties of juicing:

Does juicing help you absorb more nutrients?

 

Juicing helps you take in more nutrients since it removes the need for digesting the pulp from the squeezed fruit. It also helps you consume more vegetables than you normally would by removing the fiber, which although important to your body, is tedious for digestion.

To counter the bitter taste of many vegetable juices, you can add lemon, which has a low fructose level and excellently masks the undesirable taste.

Does juicing cleanse your body?

 

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Your reliance on fast foods due to a lack of time to prepare a healthier meal at home packs your body with toxins. To flush out these toxins and cleanse your body, you should try going on a juice fast. Juice fasting entails consuming the juice of vegetables and fruits without the pulp to rest your digestive system.

If you never tried juicing and want to give it a try, consider 3 Day Cleanse by Raw Fountain. Freshly pressed raw juice delivered to your door.  

 

Does juicing help in the fight against cancer?

 

Consuming juices instead of whole fruits and vegetables helps your body take in more nutrients. Individuals undergoing chemotherapy as a cancer treatment require more energy and nutrients, which they can get quickly from juices rather than struggling with swallowing and digesting whole foods containing pulp and fiber.

 

Is there a difference between fresh-pressed and bottled juice?

 

There are few differences between freshly pressed raw juice and bottled juices, primarily due to the method of production and preservation.  Some studies indicate that pasteurization and preservation of juices degrade their nutritional content, specific products such as tomato juice, orange juice, Concord grape juice, and cloudy apple juice benefit from preservation since the levels of lycopene in tomatoes and antioxidants in apples, oranges, and grapes increase.

Fresh vegetables and fruits are invaluable for a healthy lifestyle. You should consider juicing as a way of obtaining more nutrients from your diet.

Have you tried juicing before? Please share in the comments below.

 

Irina Kirilyuk

Plant-based Diet 101: What you should know

plant-based diet 101

 

Every year, millions of Americans die of cancer and heart disease. Most of these deaths are related to diet and lifestyle. It’s now clear that following a plant-based diet and leading a healthy lifestyle can reduce your chances of developing these deadly diseases.

A study at Harvard University showed that people who consume red meat have higher chances of dying younger, and changing just one serving of meat for nuts could reduce that risk by about 19%. But do you really have to avoid all meat products?

What is a plant-based diet? 

A plant-based diet is any diet that focuses mainly on foods obtained from plants. It can include fruit, grains, legumes, nuts, meat substitutes like soy products, and vegetables.

There are various types of plant-based diets, including:

• Vegan: Have no animal products like dairy, eggs or meat products.

• Lacto-vegetarian: Have zero eggs or meat products, but dairy products are included.

• Lacto-ovo-vegetarian: Have no meat, but include dairy and egg products.

Benefits of a plant-based diet 

 

Lowers blood pressure 

Most fruits, grains, legumes, nuts, seeds, and vegetables have high quantities of potassium and vitamin B6. These nutrients are known to reduce blood pressure that leads often leads to anxiety and stress. Meat products, on the other hand, contain little potassium and tend to increase cholesterol and blood pressure.

Reduces cholesterol 

You must control your fat intake to avoid foods with high amounts of cholesterol that can cause heart disease, and a plant-based diet is the best option. For example, an egg contains more cholesterol than poultry, fish and most red meat. So plant foods can actually reduce the chances of heart disease by lowering the amount of cholesterol.

Improves the absorption of blood sugar 

Health experts recommend eating more fiber to combat high blood sugar. Fiber is known to slow down the rate of sugar absorption in the blood, reduces your chances of feeling hungry and balances your cortisol levels. Plant-based diets have more fiber than animal-based products and are, therefore, a better option.

Helps in weight loss 

Eating whole foods, especially plant-based diets increase your chances of reducing weight significantly. This is because weight loss occurs naturally when you eat more fiber, minerals, and vitamins than animal fats and proteins.

How to get started?

Switching to a plant-based diet can be challenging. To help you get started, here are a few tips to follow:

• Eat more vegetables
• Change your perception about meat
• Choose good fats
• Prepare a vegetarian meal at least once per week
• Incorporate all grains in your breakfast
• Eat fruits for dessert
• Try various green vegetables
• Create meals around salads

A plant-based diet is definitely more beneficial. But it is advisable to start slowly if you plan to significantly change your diet. This allows the body to adjust to new foods.

Educating yourself about the benefits of a healthy plant-based diet is very important in order to have success with your new lifestyle.

 

Sources

https://www.cdc.gov/cancer/dcpc/research/articles/cancer_2020.htm

https://www.cardiosmart.org/Heart-Basics/CVD-Stats

https://www.consumerreports.org/diet-plans/plant-based-diet/

https://www.webmd.com/heart-disease/guide/plant-based-diet-for-heart-health

 

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Irina Kirilyuk