5 Tips to Support you During Cold & Flu Season

Happy October! I can't believe we are already heading into the holiday season. Time has flown by this year. Do you agree?

During what can be one of the busiest times of the year, it is very easy for the immune system to get taxed and eventually fail us 🤧...resulting in colds, the flu and all sorts of respiratory infections. Who has time to get sick these days? Not me!! Especially with a baby on the way!

I'm actually oddly excited for all of this to come because I KNOW and BELIEVE in the power of essential oils 🌿 and how they've shown up in my life to support me. They are one of my greatest tools and "best kept secrets" for immune boosting power. That's why I am sharing with you today the top 5 tips to help support you during this busy time of year. Who has time to get sick?? Although...a good Netflix binge is always nice 😉

1. The infamous “Cold & Flu Bomb”

8 drops Frankincense 
8 drops Melaleuca 
8 drops On Guard
8 drops Lemon
8 drops Oregano 

Place drops in a 10ml roller ball (you can purchase on Amazon) and top with fractionated coconut oil for the ultimate immune bomb!


  • Roll on everyone's feet 2x per day 

  • Roll on adults neck 

  • Take 1 drop of each in a veggie cap if you desire 

2. Immune Boosting Diffuser Blends 

  • Diffuse 3 drops of Breathe (a respiratory blend that is pure magic) with 2 drops of Arborvitae to ease congestion at night

  • Diffuse On Guard (protective blend) in living spaces to kill germs and bacteria.

  • Another great diffuser blend:

"Immunity Simulator"
3 drops Lavender
2 drops Geranium 
1 drop Rosemary
1 drop Tea Tree

3. What about Sinus, Phlegm & Ears?

  • Roll Breathe around sinus areas and bottoms of feet to ease congestion. You can also roll some right over the chest and underneath the nose for ease of breathing

  • Place 2 drops of Lemon in water to help break up the phlegm 

  • Rub 1 drop Basil and 1 drop Melaleuca (Tea Tree) around the ears to help drain the fluid and eustachian tubes

4. Natural Sore Throat Spray

Get a 25ml glass spray bottle and mix:
5 drops Lemon
5 drops Melaleuca 

Top with Apple Cider Vinegar and use as necessary. 

5. Tummy Tamers & Cooling 

  • Roll DigestZen around the tummy to ease nausea and upset stomach

  • Rub/roll peppermint on the feet to help cool the temperature

👉 ARE YOU READY to create your own wholesale account with doTERRA and shop all essential oils and products for 25% off? Help your family stay immune this season with natural health care tools. Be your own health advocate!

➕➕ PLUS take a look at these simple immune boosting diffuser blends!


Get to know this Powerful Plant Protein + Cooking Tips

I was determined to know beans.”— Henry David Thoreau, The Bean-Field

How about you? How well do you know beans?

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

++ Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

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What To Do With Beans

Many people avoid beans because they just don’t know what to do with them. Are you one of them? 

  • Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.
  • Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
  • Top a green salad with 1/3 cup of your favorite bean.
  • Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
  • Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
  • Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.


If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

  • Be sure to wash and clean the beans first.
  • Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
  • After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.
  • To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water
  • Cover and simmer for the suggested time.
  • Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
  • Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!).  Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.


Would you like help learning how to choose and cook healthy foods like beans? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule a complimentary breakthrough session with me today——or pass this offer on to someone you care about!

Published By: Institute of Integrative Nutrition 

Forest Bathing: What it is and Why it's healthy

Wellness trends come and go, but we can always look to nature for timeless wisdom that’ll never go out of style. If you’ve taken a walk in the woods lately, you probably know what we mean.

Forest bathing is a creative term for something our ancestors have known for a long time: nature heals. It comes from the Japanese phrase “shinrin-yoku,” which means taking in the forest atmosphere, and was first proposed in 1982 by the Forest Agency of Japan as a wellness and relaxation activity to promote good health – especially for those who lived in cities.

Simply being among trees, breathing fresh air, and walking at a comfortable pace can do our bodies and minds a world of good. But it wasn’t until recently that the scientific research of forest bathing caught up with the reasons how.

Here are some of the benefits associated with walking in a forest:

  • Improved immune system functioning, with an increase in the body’s cancer fighting Natural Killer cells – partly due to the essential oils from wood in the air
  • Reduced stress and blood pressure – via a reduction in cortisol
  • Improved mood/positive outlook
  • Increase in energy
  • Greater ability to focus and think clearly
  • Improved sleep
  • Quicker healing from illness or surgery
  • Additionally, participants in research studies on forest bathing showed a decrease in mortality rate from cancer and a greater frequency in feeling “calm,” and children also experienced benefits in fitness, weight, and attention span.

Now that spring is upon us in the northern hemisphere, this is the perfect time to get the benefits of forest bathing firsthand! No matter where you live, find the closest forest or hiking trail and embrace wilderness on a regular basis.

Why do we love forest bathing?

At Integrative Nutrition we believe that health is about much more than what you eat. Our concept of Primary Food states that a holistic approach to life creates the greatest balance, which is why we consider spending time in nature, physical movement, a fulfilling career, nurturing relationships, and many other non-dietary elements as all playing a vital role in our wellbeing.

Published by: Institute of Integrative Nutrition

How to Take A Technology Time-Out

It seems like there’s another social media platform popping up every day – Periscope, Peach, Yik Yak, Kik – and many more. Yikes!

All this social media can be overwhelming. It might be time to take a break from all your technological crutches (yes, that means email too) to give your brain a breather and refocus on the real-life priorities that really matter to you.

Technology is amazing in its ability to connect people around the globe to information and each other, but people who make the most of this access often have to deal with the negative effects of overstimulation.

Media addiction can make you feel scatterbrained, sap your creativity, and lead to eyestrain, stress, and sleep deprivation.

Not to mention that every minute you spend checking Instagram or playing Farmville is time you aren't spending nourishing your primary food needs.

Like any other addiction, the initial withdrawal can be difficult. You may feel disconnected, jittery or impatient with the slower speed of a non-digitized life, but stick to it to feel the profound benefits of taking a tech time-out. You’ll soon start to feel relaxed, calm, and insightful.

Here’s how you can take a break from technology this weekend:

1. Set a time goal. Whether it’s just a few hours, a day, or the whole weekend, get specific with your goal. Shoot your emergency contacts a quick email to let them know you're going off the grid. If you must provide a backup method of reaching you, make it by phone – but turn off ALL alerts and push notifications other than your ringer.

2. Hide your laptop and other devices. "Out of sight out of mind" often works, so try stashing your computer somewhere you won’t see it.

3. Breathe deeply and clear your head. Let your brain reboot.

4. Make unplugging a treat. Enjoy your favorite meal, activity, or glass of wine while you revel in all the beauty you notice when you step away from your computer monitor.

5. Distract yourself. Get outdoors or meet up with a friend. Spend some face time (the real kind, not through the app) with your family. Leave your phone at home if you can. Pretty soon, you'll realize all the fun is happening in real life – not on your phone or computer.

Do you make time to disconnect from your gadgets and reconnect with your life? It’s crucial for your health and productivity.

Share your experience with me in the comments below!

Published by: Institute of Integrative Nutrition 

3 Ways to Create a Wellness Tribe Wherever You Are

Isn’t it nice when you can let your hair down and just be yourself? When you can share your personal passion, struggles, or vision for the future, and have someone to turn to with questions, someone who actually “gets” you on a deeper level?
That’s what a wellness tribe is all about!
A wellness tribe is a group of people who share a common interest in wellness, who get together to exchange ideas and provide mutual support, and who gain inspiration from collective empowerment.
The concept of tribes is ingrained in human history, and was used to refer to groups of people who shared land and followed certain ways of life for many generations. But in modern times, we can choose our tribes as a form of non-dietary social nourishment.
If you’ve ever felt alone in your efforts to change your diet or lifestyle, or transition your career in a more positive direction then a wellness tribe is definitely for you. It can help you feel more connected, inspired, and motivated to maintain your wellness habits and experiment with new ones. Besides, it’s fun to discuss creative new yoga trends and the most affordable superfoods with others who will get as excited about it as you do!
So what can you do to create a wellness tribe if you don’t have one?
1. Attend a meetup.
Meetup.com is a great resource for local gatherings centered around nearly any topic you can imagine, including wellness or even specific areas of wellness, such as nutrition, fitness, mental health, certain conditions, energy healing, you name it! See what you can find in your area and attend a few meetups to connect with wellness-loving people in your area.

2. Organize a gathering.
If you have a few friends or acquaintances who are also interested in wellness, schedule a get-together at your place, or meet for lunch at a healthy café once a month. You can share your latest personal wellness practices, favorite recipes, books, challenges, or tips. Keep it regular so you stay connected, and use social media to share virtually between gatherings.
3. Become a regular at a local wellness hub.
Whether it’s a yoga studio, a café, or a meditation center, chances are that there’s someplace in your area where wellness-loving people are already coming together, so go there and check it out! A real tribe is one you come in contact with regularly, so once you find a place you like make it a part of your schedule to attend. You’re likely to meet new people and keep the connection alive even outside that particular hub.
Wellness tribes that connect in person will have a stronger bond, but digital tribes can be great too! Find a virtual wellness program that has a “community” element so you can interact with others regularly, or find forums or Facebook groups focused on topics that interest you.
Consistency is key when it comes to tribes. You won’t get the deeper feeling of connection if you jump around from one group to another, so find one you like and stick with it or start your own!
Do you have a wellness tribe you’re a part of? Share in the comments below!

Published by: Institute of Integrative Nutrition