Author: victor

Why do I recommend that those struggling with addictions attend meetings?
Why do I recommend that those struggling with addictions attend meetings?

I recommend that those struggling with addictions attend meetings because when they do, they have better success rates. I see them becoming accountable to others who are honest with them AND at the same time they are loved in a very important way at a very crucial time. Over time, these relationships have helped many people maintain sobriety and damaged lives are changed in miraculous ways.

There are meetings for all different kinds of people. It is recommended to attend 90 and 90 (90 meeting in 90 days) so that you find the right meetings for you. One of these should become your “Home Group” and you will get a sponsor there and work the steps (a program of recovery with him or her). Men work with men and women work with women.

There may be a meeting where people are not serious about their recovery. Do NOT attend these. Some red flags may be: people planning using on breaks or saying they are there only to get their form signed for their PO. Another red flag group may be one where people are there trying to pick up new member instead of working on their recovery. This is called 13 stepping and a good group will call it out and stop it. The groups that have successful recovery in them will not put up with nonsense.

Take a look at some of the tools used in these settings…

The Twelve Steps of Alcoholics Anonymous
1. We admitted we were powerless over alcohol-that our lives had become unmanageable.
2. Came to believe that a Power greater than ourselves could restore us to sanity.
3. Made a decision to turn our will and our lives over to the care of God as we understood Him.
4. Made a searching and fearless moral inventory of ourselves.
5. Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.
6. Were entirely ready to have God remove all these defects of character.
7. Humbly asked Him to remove our shortcomings.
8. Make a list of all persons we had harmed, and became willing to make amends to them all.
9. Made direct amends to such people wherever possible, except when to do so would injure them or others.
10. Continued to take personal inventory and when we were wrong promptly admitted it.
11. Sought through prayer and meditations to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.
12. Having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.
The Twelve Traditions of Alcoholics Anonymous – Short Form
1. Our common welfare should come first; personal recovery depends upon AA unity.
2. For our group purpose there is but one ultimate authority-a loving God as He may express Himself in our group conscience. Our leaders are but trusted servants; they do not govern.
3. The only requirement for AA membership is a desire to stop drinking.
4. Each group should be autonomous except in matters affecting other groups or AA as a whole.
5. Each group has but one primary purpose-to carry its message to the alcoholic who still suffers.
6. An AA group ought never endorse, finance or lend the AA name to any related facility or outside enterprise, lest problems of money, property and prestige divert us from our primary purpose.
7. Every AA group ought to be fully self-supporting, declining outside contributions.
8. Alcoholics Anonymous should remain forever nonprofessional, but our service centers may employ special workers.
9. Alcoholics Anonymous as such, ought never be organized; but we may create service boards or committees directly responsible to those they serve.
10. Alcoholics Anonymous has no opinion on outside issues; hence the AA name ought never be drawn into public controversy.
11. Our public relations policy is based on attraction rather than promotion; we need always maintain personal anonymity at the level of press, radio and films.
12. Anonymity is the spiritual foundation of all our Traditions, ever reminding us to place principles before personalities.
Alcoholics Anonymous got its start at a meeting in 1935 in Akron, Ohio, between a businessman named Bill Wilson and a physician, Bob Smith. “Bill W” and “Dr. Bob,” as they are now known, were alcoholics. Wilson had attained sobriety largely through his affiliation with a Christian movement. Smith stopped drinking after he met Wilson, whose success inspired him. Determined to help other problem drinkers, the men soon published what has become known as “The Big Book,” which spelled out their philosophy, principles and methods, including the now famous 12-step method. Alcoholics Anonymous was the book’s official title and also became the name of the organization that grew from it.

In AA, members meet in groups to help one another achieve and maintain abstinence from alcohol. The meetings, which are free and open to anyone serious about stopping drinking, may include reading from the Big Book, sharing stories, celebrating members’ sobriety, as well as, discussing the 12 steps and themes related to problem drinking. Participants are encouraged to “work” the 12-step program, fully integrating each step into their lives before proceeding to the next. AA targets more than problem drinking; members are supposed to correct all defects of character and adopt a new way of life.

There are many off shoots of this group: NA or Narcotics Anonymous, SA or Sexaholics Anonymous, MA or Marijuana Anonymous, CA or Cocaine Anonymous, GA or Gamblers Anonymous and many more.

There are many other supportive resources and literature that I would recommend to those desiring help to stop addictions. For example:

HOW IT WORKS

Rarely have we seen a person fail who has thoroughly followed our path. Those who do not recover are people who cannot or will not completely give themselves to this simple program, usually men and women who are constitutionally incapable of being honest with themselves. There are such unfortunates. They are not at fault; they seem to have been born that way. They are naturally incapable of grasping and developing a manner of living which demands rigorous honesty. Their chances are less than average. There are those, too, who suffer from grave emotional and mental disorders, but many of them do recover if they have the capacity to be honest.

Our stories disclose in a general way what we used to be like, what happened, and what we are like now. If you have decided you want what we have and are willing to go to any length to get it—then you are ready to take certain steps.

At some of these we balked. We thought we could find an easier, softer way. But we could not. With all the earnestness at our command, we beg of you to be fearless and thorough from the very start. Some of us have tried to hold on to our old ideas and the result was nil until we let go absolutely.

Remember that we deal with alcohol—cunning, baffling, powerful! Without help it is too much for us. But there is One who has all power—that One is God. May you find Him now!

Half measures availed us nothing. We stood at the turning point. We asked His protection and care with complete abandon.

Here are the steps we took, which are suggested as a program of recovery:

1. We admitted we were powerless over alcohol—that our lives had become unmanageable.

2. Came to believe that a Power greater than ourselves could restore us to sanity.

3. Made a decision to turn our will and our lives over to the care of God as we understood Him.

4. Made a searching and fearless moral inventory of ourselves.

5. Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.

6. Were entirely ready to have God remove all these defects of character.

7. Humbly asked Him to remove our shortcomings.

8. Made a list of all persons we had harmed, and became willing to make amends to them all.

9. Made direct amends to such people wherever possible, except when to do so would injure them or others.

10. Continued to take personal inventory and when we were wrong promptly admitted it.

11. Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.

12. Having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.

Many of us exclaimed, “What an order! I can’t go through with it.’’ Do not be discouraged. No one among us has been able to maintain anything like perfect adherence to these principles. We are not saints. The point is that we are willing to grow along spiritual lines. The principles we have set down are guides to progress. We claim spiritual progress rather than spiritual perfection.

Our description of the alcoholic, the chapter to the agnostic, and our personal adventures before and after make clear three pertinent ideas:

(a) That we were alcoholic and could not manage our own lives.

(b) That probably no human power could have relieved our alcoholism.

(c) That God could and would if He were sought.

Reprinted from the book Alcoholics Anonymous ® Copyright © 1939, 1955, 1976, 2001 by A.A. World Services, Inc

THE STORY OF THE LOTUS EATERS

About 3000 years ago, the poet Homer told a story about a man called Odysseus and his voyage home to Greece following the Trojan Wars. Odysseus and his men met up with many exciting adventures along the way, but the most relevant to us is the story of his landing on the Island of the Lotus Eaters.

The island was so beautiful that Odysseus wanted to stay there a while and rest up. So he sent a couple of scouts to see if the natives were friendly. Odysseus waited and waited, but the scouts never returned.

What had happened was this: the scouts had indeed met up with the locals, the Lotus Eaters, who turned out to be very friendly. The Lotus Eaters even shared their food with the scouts. But the food — the lotus — was a kind of dope, and the scouts got wasted from it and forgot all about Odysseus, their mission, getting back to Greece…everything. All they wanted to do was hang out, eat lotus, and get high.

Lucky for them, Odysseus came and dragged them kicking and screaming back to the ship. He tied them to their seats and ordered the crew to row like hell, in case anyone else might eat the lotus and forget the way home.

The story of Odysseus is about more than just a Greek guy in a boat. It’s about the journey people take through life and the obstacles they meet along the way. The story of the Lotus Eaters speaks particularly to us dopeheads. As addicts, we were stuck in a Lotus Land; we forgot our mission; we forgot the other adventures that awaited us; we forgot about going home.

Luckily, we each had within us our own Odysseus, our own Higher Power, which grabbed us by the collar and threw us back into the boat. So now we’re rowing like hell. We may not know what’s going to come next, but we’re back on our way through life again.

Adapted from the
July, 1991 issue of
A New Leaf

GO TO A MEETING!
June 16, 2015
Why is Protein Important?

Dr. Axe shares about the importance of protein and how it can benefit your physical performance and overall health. Whether you’re a weekend warrior, trying to lose weight, or a regular athlete, protein benefits everyone. Protein is the building block of our cells and muscles. It improves your metabolism, fat-burning potential, and supports your body’s tissues and cells. The average person needs about half their body weight in protein. If you weigh 150 pounds, then you need about 75 grams of protein a day. The best forms of protein you should be consuming are grass-fed beef, organic chicken and turkey, wild caught salmon, grass-fed organic dairy product, quality protein powders, plant-based sources of protein, flax and chia seeds, and other nuts and seeds and beans.

The biggest benefits of consuming protein include fat-burning, improving muscle recovery, healing cuts and wounds, essential for fighting diabetes and blood sugar, essential for brain function, essential for cholesterol, and high energy levels. When buying protein, making sure it’s from grass-fed, organic, natural sources is vital because it’s important in terms of healing your body.

June 15, 2015
Reveal Facial System
PRODUCT DESCRIPTION

Enjoy a spa-like facial treatment in the comfort of your home with the Reveal Facial System—a carefully formulated, two-step process that gives your skin an amazing, youthful glow.

Step 1:

Refining Polish—purify and cleanse with tiny polishing beads, botanical enzymes, and Wild Orange and Lime essential oils as you exfoliate away dead skin cells and impurities, promote healthy circulation, prompt collagen and other skin-saving substances, and increase your skin’s ability to absorb important nutrients and moisture with a luxurious, light massage.

Step 2:

Peptide Activator—support and strengthen as you deliver the vital nutrients and peptides that your skin needs.

Key Ingredients And Benefits
- Wild Orange and Lime CPTG Certified Pure Therapeutic Grade® essential oils provide a cleansing and purifying boost to the skin.
- Pumpkin Enzyme assists in the exfoliation process without stressing or irritating the skin, removing dead skin cell buildup and stimulating cell rejuvenation.
- Important peptides that help strengthen and condition helps strengthen the surface of the skin.
DIRECTIONS FOR USE
- Use once or twice a week, or as needed, morning or night.
- Wash face thoroughly with a doTERRA face wash.
- Place a thin layer of Step 1: Refining Polish on damp, freshly cleaned skin.
- Massage gently in upward circular motions for 1 to 2 minutes. Do not wash off until Step 2 is complete.
- Place a thin layer of Step 2: Peptide Activator onto the skin over Step 1: Refining Polish to activate the polishing beads. Continue to massage for an additional 1 to 2 minutes. This step may cause slight foaming and a warm, tingling sensation.
- Rinse off with warm water or a damp towel.
- Proceed with your regular facial routine of toner, serum, and moisturizer. For best results, use the Reveal Facial System in conjunction with doTERRA Essential Skin Care products.
June 15, 2015
Top 9 Herbs for Mental Health – Global Healing Center

By Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM

Ever find yourself unable to remember what you did just two minutes ago? Or maybe you experience brain fog more often than you’d like. These days it seems to happen more frequently to all of us. Information overload, stress, and even the assortment of environmental toxins which assault us on a daily basis can impact brain function. While I recommend diet, exercise, and reducing electronic activity as the best ways to get the brain back to working order, sometimes we need a little help to restore mental balance. The following nine herbs have a traditional history of promoting mental health.

1. Mulungu Bark

The indigenous people of South and Central America have used mulungu for centuries to calm nerves, improve mood, and aid sleep. Erythravine, one of mulungu’s active alkaloids, may also help reduce anxiety and protect brain function. Flavonoids present in this herb are known antioxidants and have been shown to support cardiovascular health and a healthier brain.

2. Bacopa

Commonly known as Brahmi, Ayurvedic medicine uses bacopa to improve memory, reduce stress, and support cognitive function. Researchers observed cortisol — the body’s stress hormone– decreased in study participants who took bacopa compared with those taking a placebo. Additional research indicates it may support the physical health of brain cells and offer some protection against brain aging and age-related diseases such as Alzheimer’s disease.

3. Mucuna pruriens

Mucuna contains L. dopa, a biochemical precursor to several neurotransmitters. One of those neurotransmitters is dopamine, and increasing dopamine levels may improve brain function and support memory. This effect probably contributes to Mucuna’s popularity as an anti-aging herb. Antioxidant properties linked to Mucuna also discourage inflammation and suggest protective effects for neurons.

4. Rhodiola Rosea

This traditional medicinal herb contains two powerful natural compounds that have been proven to play a role in brain health. Salidroside is one of these compounds and is known as a potent antioxidant. Rosin is the other, and this compound appears to reduce inflammation of neural cells, possibly protecting against neurotoxicity. The results of one Swedish study showed that both of these compounds reduced fatigue, improved mood, and lowered stress hormones. This may lead to better mental performance and a more positive response to stress and anxiety.

5. Zizyphus jujuba

Also known as “sour date,” Zizyphus jujuba is one of the many herbs that may support mental health while encouraging a good night’s rest. Day-to-day activities can be draining on energy levels, not to mention mental strength. The plant’s saponins have demonstrated sedative effects on animal models, possibly supporting relaxation.

6. Passiflora incarnata (passionflower)

This traditional herbal sedative has been used as a sleep aid for years. Passionflower also appears to help relieve anxiety, a major cause of sleep disturbance for many individuals. Without a good night’s sleep, mental acuity becomes compromised and memory also degrades. Initial studies indicate consuming low doses of passionflower in a tea helps healthy adults achieve better sleep.

7. Scutellaria lateriflora (skullcap)

Native to North America, this plant has a history of use for calming nerves, easing stress, lifting the mood, and aiding sleep. Research suggests it possesses mood enhancing effects and its antioxidant properties may provide significant protection for the brain against the damaging effects of inflammation.

8. Kava

The clear oceans and sandy beaches of the South Pacific may be ideal for reducing stress and promoting relaxation. For those of us unable to get there at the moment, kava may offer a positive alternative. Used traditionally to relieve stress, anxiety, and insomnia, kava contains compounds known as kavalactones. These compounds offer non-opiate and non-narcotic alternatives against anxiety. Some studies indicate kavalactones perform as well as certain pharmaceutical drugs.

9. Saffron

Saffron, also known as Crocus sativus, does more than add color and flavor to food. It has a long history of use for mood disorders, stress, and anxiety. Studies have also found it as effective as antidepressants for lifting mood and relieving anxiety, significantly outperforming placebo in clinical trials.^]

Further Approaches to Brain Health

Herbs aren’t the only way to keep the brain sharp and running smoothly. Two naturally-occurring minerals do wonders for memory, focus, and overall health. These minerals are:

Lithium Orotate

This mineral protects the brain from the damaging effects of environmental toxins. In doing so, lithium may offer anti-aging benefits, and studies have shown it to increase grey matter in the brain. It also supports a positive mood and positive responses to stress and anxiety. Unlike other lithium drug forms, lithium orotate easily passes through cell walls for greater bioavailablity to mitochondria, glia, and lysosomes. This means smaller doses work better, making it safe and thereby reducing the chance of side effects.

Zinc Orotate

Dr. Hans Nieper discovered zinc orotate was more easily assimilated by the human body. This neutrally-charged form of zinc crosses cell membranes, getting where it’s needed most to support hormone production and balance, metabolism, tissue growth, and nerve function.

A Final Thought

You can easily find many of these herbs and minerals in individual preparations, although formulations which combine extracts of these plant materials increase the overall effect on mood and mental health. The reason is simple: the human body isn’t a simple machine with an easy solution for problems, especially those involving mood and mental health. Rest, sleep, and exercise remain the best place to start for reducing feelings of fatigue and mental cloudiness. Sometimes the body needs help to restore balance and find shelter from environmental toxins.

http://www.globalhealingcenter.com/natural-health/top-9-herbs-mental-health/

June 14, 2015
Essential Oils for Weight Loss

In today’s video, Dr. Axe talks to you about essential oils for weight loss. So many people want to burn fat and lose weight fast in a safe way. Essential oils alone can’t get you to lose 20 pounds, however, it helps support your body in losing weight. There are three main essential oils that can help your body in weight loss.

The number one essential oil is grapefruit oil. It helps to activate enzymes in your saliva that help your body break down body fat. The oil of grapefruit comes from the peel, which helps support metabolism and cleansing of your lymphatic gland.

The second essential oil to support weight loss is cinnamon oil. Cinnamon oil helps regulate blood glucose levels and GTF (glucose tolerance factor).

The third oil that helps the body with weight loss is ginger essential oil. Ginger reduces sugar cravings, reduces inflammation in the body, and improves digestion and absorption of nutrients. This process supports cellular energy, which in turn, helps with weight loss.

If you’re looking to lose weigh with the help of essential oils, he would recommend grapefruit, cinnamon, and ginger essential oils. You can diffuse it or apply it topically with coconut oil.

June 14, 2015
How Nutrient Deficiencies Can Be Causing Depression and Other Mood Disorders

10 Nutritional Deficiencies That Cause Depression and Mood Disorders

By Kate Freer

Depression and mood disorders are devastating health problems today. When you go to your doctor, their answer is often a prescription for one of the various popular anti-depressant drugs. Many doctors do not investigate for metabolic or nutritional deficiencies that may be the ‘real problem’ for your depression. Patients have no idea why they feel so awful or where to start looking for the answer. They expect their doctor to give them real solutions. Instead they get drugs as the easy fix. Drugs are not an easy fix because of the serious side effects that come with taking them. Doctors prescribe these drugs from information they get from the drug sales rep which often is only part-truth. The side effects and dangers of these drugs are down-played or left out altogether. Prescription drugs should only be prescribed after other medical problems have been ruled out.

Learn About 10 Nutrient Deficiencies That Cause Depression and Mood Disorder Symptoms:

If you suffer from depression or mood disorders you may be deficient in one of the nutrients below. Researchers have found that many people who suffer from depression and mood disorders are deficient in not just one nutrient but several, all contributing to the symptoms.

#1: Healthy Food Deficiency? Junk Food Diet

Is your diet filled with sugar, junk foods, sodas, or processed foods? Do you often skip meals. If you suffer from depression or mood disorders, start a food diary of the foods you eat every day. You will find answers to your health problems while doing that. Your shopping cart and refrigerator tell the story of your health. My husband works as a cashier at Walmart. People shopping for their family fill their cart with junk sugar filled cereal, chips, candy, soda, , TV dinners, and over-processed food in general. Seven-Elevens thrive on selling candy, soda, and chips to the eat-on-the-run customers. There are very few fresh vegetables or fruit on the average American’s grocery list. This is why so many Americans are obese, depressed, and suffering from diabetes. If your life is not going well, eating junk food is not going to improve your outlook.

#2: Omega-3 Fatty Acids Deficiency:

These are found in foods such as fish and Flax Seed Oil. A deficiency of Omega-3 fatty acids or an imbalance between Omega 3 and Omega 6 fatty acids may be one of the contributing factors to your depression. Omega 3 Fatty acids are important to brain function and your mental outlook on life. They also help people who suffer from inflammation and pain problems. Researchers have found that many patients with depression and mood disorders are deficient in Omega 3 Fatty Acids. It is important to buy fish oil that has been cold processed and tested for heavy metals and other contamination. It should state that on the label.

#3: Vitamin D Deficiency:

Important to immune function, bones, and brain health. Sunlight is the richest source for natural Vitamin D. The Journal Clinical Nutrition in Jan 21st, 2013 published the result of research that analyzed over 18000 British citizens for Vitamin D deficiencies and associated mental disorders links. They found that a deficiency of Vitamin D was present in patients with depression and panic disorders. The study results stated that people who are deficient in Vitamin D are at higher risk for developing depression later in life. Most seniors are deficient in Vitamin D. Often people working long hours in offices are deficient as well. Get out in the sun. Take a walk during your lunch break or walk your dog. Play a game with your kids outside away from computers and the television. Get out of the house and into the sunshine. Just don’t overdo it if you are sensitive to the sun. Overdoing it is not good either.

#4: B-Vitamins Deficiency:

There is much research in Neuropsychiatry that proves the link between B-Vitamin deficiencies and mood disorders including depression. Buy gel capsules instead of tablets with at least 25 mg for each of the different B- Vitamins included in the formulation.

#5: Zinc , #6 Folate, #7 Chromium, and #8 Iron Deficiencies:

Patients with depression are often found deficient in many nutrients including these. Often today’s foods are sadly lacking in minerals and trace minerals.

#9: Iodine Deficiency:

Iodine is necessary for the thyroid to work properly. The thyroid, part of the endocrine system, is one of the most important glands in your body. The thyroid gland affects every function of the body including body temperature, immune function, and brain function. Iodine is found in foods such as potatoes, cranberries, Kelp, Arame, Hiziki, Kombu, and Wakame. This problem was once solved by using Iodine enriched salt. Today iodine deficiency is again becoming a problem with salt free diets. Salty chips, processed foods, and junk food do not contain iodized salt.

#10: Amino Acids Deficiency: There are 9 necessary amino acids that cannot be manufactured in your body. You must supply them to the body by eating quality food choices.

Amino acids are found in meat, eggs, fish, high quality beans, seeds and nuts. You need to eat a variety of different foods to furnish the body with all the amino acids needed to be healthy. Not all foods contain all nine amino acids. Vegetable food sources for amino acids include Moringa Oleifera leaves. Your brain uses the amino acids found in the food you eat to manufacture neurotransmitters needed for optimal brain function.

What are neurotransmitters and what do they have to do with depression?

Healthy brain function needs the proper balance of neurotransmitters. Some neurotransmitters calm the brain and others excite the brain. Their balance in the brain creates stability of emotions and thinking. Often depression and other mental disorders are caused by imbalances in neurotransmitters. Dopamine, noradrenaline, and GABA are three important neurotransmitters often deficient in depression. Orthomolecular physicians have found that treatment with amino acids including tryptophan, tyrosine, phenylalanine, and methionine can correct different mood disorders like depression. The Orthomolecular doctor first takes urine and blood samples to test your amino acid levels. Then if he finds imbalances, you will be given amino acid supplements in the optimal dosage to correct the problem. Orthomolecular doctors treat the base cause for the depression or mental symptoms. If it is a nutritional imbalance such as a Omega 3 deficiency, you will be prescribed that supplement. Instead of treating with drugs, they treat the deficiencies that cause the mental symptoms with vitamins, minerals, and amino acids.

There are tests that prove nutrient deficiencies. The problem is often your standard medicine doctor will not give clearance for the tests, nor will your insurance pay for them. Most doctors are not schooled in nutrition and diet. They have no time to go over your eating and lifestyle habits. Saying that, a few companies and health providers exist who do have preventive health programs. The reality is a majority of people do not get quality preventive healthcare, especially those on Medicaid or Medical. You need to visit a holistic doctor who knows his nutrition. More than likely you will have to pay out-of-pocket for the tests. You can go through Life Extension Institute. After becoming a member, you can receive the tests through the mail. You take the kit to a lab to get your blood drawn. You then send the kit back by mail and receive the results by mail. They do not give you interpretation for the tests nor how to correct the problems found by testing. You can at least find out what vitamins and minerals you are deficient in. Drug-focused therapy is the main reason that so many people never get diagnosed properly. Insurance plans will pay for drugs but not nutritional supplements. That is the sad state of our health care system here. You must take control of your health and find a doctor whose goal is holistic and preventative medicine.

http://www.healthy-holistic-living.com/10-nutritional-deficiences-that-cause-depression.html

References for Research:

http://healthyfoodpost.com/2012/10/15/what-are-the-best-sources-of-amino-acids/

http://www.alternativementalhealth.com/articles/depression.htm

http://www.newsmaxhealth.com/Dr-Brownstein/vitamin-D-depression-panic-attacks-sunshine/2013/06/19/id/5107

http://www.moringa4healing.com/index.html

June 14, 2015
Make Over Your Mood

Maintaining a positive mood and attitude can be very challenging at times. Life can get pretty stressful, especially when trying to multitask. Chances are you are familiar with managing several tasks at once. In today’s fast-paced environment, we often experience negative moods such as stress, discouragement, and fatigue. Just as being in a good mood gives you a sense of happiness and well-being, bad moods can also lead to negative feelings over time. When it comes to managing your mood, essential oils can help restore your emotional balance and improve your overall attitude in any situation.

WORRIED

Cedarwood: Diffuse after a stressful day to relax the mind and body.

Geranium: Diffuse aromatically to calm nerves.

Serenity™ Calming Blend: Diffuse to help promote relaxation and peace.

ANGRY

Arborvitae: Diffuse at night or rub on forehead, shoulders, or chest to lessen stress and tension.

Patchouli: Rub on temples or apply to the bottoms of feet to calm emotions.

Ylang Ylang: Put a few drops into Epsom salt bath for relaxation.

STRESSED

AromaTouch® Massage Blend: Add to bath or use with carrier oil for massage.

Frankincense: Apply to the bottoms of feet to relax and balance mood swings.

Roman Chamomile: Add 1–2 drops to herbal teas to soothe the body and mind.

Vetiver: Diffuse aromatically or use topically with other calming essential oils, such as Lavender, Serenity, or Balance, to better help calm stress.

RESTLESS/LACK OF CONCENTRATION

Rosemary: Diffuse aromatically or apply topically to help reduce tension, stress, and fatigue.

Lavender: Add to bath water to soak away stress or apply to the temples and the back of the neck to ease muscle tension.

Balance™ Grounding Blend: Apply to wrists or neck to help calm nerves.

InTune® Focus Blend: Apply to temples and back of neck to enhance concentration when feeling tired mid-afternoon.

NERVOUS

Clary Sage: Apply to feet or pulse points to balance hormones.

Bergamot: Diffuse in the classroom or at work during high stress levels.

TIRED/UNMOTIVATED

Grapefruit/Lemon/Lime: Rub underneath your nose to sharpen focus while studying or reading.

Citrus Bliss®: Diffuse aromatically or put one drop on your wrists and rub them together for an uplifting everyday perfume.

Peppermint: Apply to the palms of hands and deeply inhale for a quick pick-me-up.

Wild Orange: Energize the mind and body by placing two drops each of Wild Orange, Pepper mint, and Frankincense in the palm of your hand. Rub palms together and inhale deeply.

SAD/DISCOURAGED

Sandalwood: Apply to the neck at bedtime for a restful sleep, or use during meditation.

Elevation: Diffuse in the mornings to start the day with a positive, uplifted mood.

FEELING BLUE

Myrrh: Use aromatically to help promote awareness and uplift your mood.

Relaxing Blend
3 drops Vetiver
3 drops Lavender
3 drops Sandalwood
2 drops Ylang Ylang

Harmonizing Blend
3 drops Patchouli
2 drops White Fir
2 drops Lavender

Vitalizing Blend
5 drops Frankincense
5 drops Peppermint
5 drops Wild Orange
5 drops Lemon

Tip: You can make topical blends by adding essential
oils diluted with Fractionated Coconut Oil to a small
roller bottle.

Read our latest blog post to learn you can make over your mood with doTERRA essential oils: http://doterrablog.com/make-over-your-mood-with-doterra-essential-oils/

See also doterra international on Facebook

June 14, 2015
Do Men and Women Fatigue Differently?

By Alex Hutchinson

Researchers debate whether sex differences are in the mind or the muscles.

Earlier this year, researchers published a paper analyzing 92,000 marathon performances to determine that women are “better” at pacing themselves—that is, women slowed down by 11.7 percent on average in the second half of their races, while men slowed down by 15.6 percent.

The question is: why? Two of the authors of that paper have recently presented differing views of the source of sex differences in fatigue, competitiveness, and athletic performance. First, evolutionary psychologist Robert Deaner, of Grand Valley State University, who was the first author of the marathon pacing paper, has written an interesting essay for The Conversation, giving an overview his research from the past several years, titled “Distance running is a perfect lab to investigate whether men are more competitive than women.” (Amby Burfoot also wrote about Deaner’s research for Runner’s World a few years ago.)

Deaner’s research follows several different lines of reasoning. For example, as the marathon study showed, women tend to slow less than men, suggesting that men are more likely to undertake a “competitive, risky pace.” Among competitive college runners, even at the highest levels, women report training less and focusing more of their studies. And participation, particularly in settings like masters track where the focus is on competition, skews heavily male.

What causes these differences? One possibility, Deaner notes, is that “the sex difference in competitiveness reflects, at least in part, innate predispositions that evolved in response to the different challenges men and women faced during our evolutionary history.”

But might there be other explanations? At the ACSM conference last week, one of the keynote presentations was on sex differences in fatigue, by Marquette University exercise scientist Sandra Hunter, who also happens to be one of the authors of the marathon pacing paper. Her talk focused on actual physiological differences between men and women. As she pointed out, every cell in your body has a sex, as encoded in your chromosomes, and those differences manifest throughout the body. Men, for example, have more muscle mass, larger hearts, more hemoglobin, and less body fat.

What was surprising to me is the large body of research suggesting that women are usually less fatigable than men, as Hunter documented in a review in Acta Physiologica last year. Ask a group of people to perform a muscle contraction at a given percentage of max, then ask them to repeat it over and over, and it’s men whose force will generally decline first. Of course, men start from a higher initial force, because they’re stronger, so that may have something to do with it.

Interestingly, the differences in fatigability vary depending of the specific demands of the task— for example, Hunter and her colleagues had subjects sustain an elbow-flexor contraction at 20 percent of max for as long as they could while performing a cognitive task. When the task was simple (counting backward in increments of one), men and women were the same; when it was more complicated (counting backward in increments of 13 from a four-digit number), women fatigued more quickly than men.

What’s the conclusion from all this? First, it’s that there are physiological differences in fatigue between men and women. Second, it’s that we’re a long way from understanding these differences. Hunter also points out that the apparent differences could be skewed by the fact there are so many more studies of men than women, just as our perceptions of male-female differences in racing results may be skewed by the low participation numbers in many female age-groups.

Which brings us back to Deaner’s arguments. Are participation rates a consequence of underlying male-female differences in competitiveness, or a confounding factor? At this point, we simply don’t know. I agree with Deaner that distance running offers an interesting lab to study male-female differences, but I think we need to be careful to understand all the different factors that could affect the data.

June 14, 2015
Power Up, Over, and Down Any Incline

By Alex Hutchinson

Check out these tips to help you kill the hills.

Australian miler Herb Elliott’s gut-churning sand dune workouts prior to his 1960 Olympic gold helped establish hill training as critical to every serious training plan. But simply sprinting up and down inclines isn’t a winning strategy, as Australian researchers discovered. The experts wired up a group of runners to monitor their speed, oxygen consumption, heart rate, and stride length, then sent them out for a six-mile time trial over a hilly course. This field trial captured how runners varied their pace and effort over real-world, hilly terrain and found that they ascended too fast and took more than a minute to recover. The results revealed valuable lessons.

On the Way Up

The most efficient way to run a flat course is to keep an even pace. On hills, you must maintain an even effort–one that’s equivalent to your effort on flats, and sustainable the whole way up–or risk burning energy that you can’t regain later on. Most of the runners in the study did just that: went too fast on climbs, causing their breathing and heart rate to spike as if they were sprinting.

Once or twice a week, practice running long hills to develop your ability to lock into a sustainable pace. Aim for ascents that take 10 minutes or longer. Mimic the effort you would expend on a flat run, no matter how slow it feels. Monitor it by listening to your breathing; if it gets noticeably heavier, ease up.

Cresting the Top

After reaching the top of a hill, the runners took an average of 78 seconds before they sped up to resume their normal pace. That’s partly because they were going too fast up the hill and partly because the hills broke their stride rhythm by shortening it. It’s human nature to maintain that shorter stride until you’ve recovered, and it takes a conscious effort to snap out of it.

Use “long strides” as a cue to open up your stride and accelerate. To practice making this transition–especially when you’re tired–find a hill that takes about 45 seconds to climb. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat six to 10 times.

Coming Down

Some people are better at downhills than others. While all the runners slowed on uphills by a similar amount–an average of 23 percent–they sped up on the way down by five to 25 percent. If you don’t practice, you’ll end up braking on descents simply because you’re not used to the pounding.

Good form is essential to using gravity to your advantage. After a regular run, do four to six relaxed 100-meter strides down a gentle slope; progress over time to a steeper decline. Keep your arms wide and low for balance, shorten your stride, and focus on quick turnover. Monitor your breathing: If it gets quieter and slower, you can push harder without any penalty.

http://www.runnersworld.com/running-tips/power-up-over-and-down-any-incline

June 13, 2015
Daily Nutrient Pack ~ Long Life Vitality

This video explains the optimal zone of nutrition in which our body gets the most out of the foods we eat, the problems vitamin deficiencies can cause, and the differences between vitamin varieties. We have formulated our Daily Nutrient Pack to give the body just the right amount of nutrients, no more and no less.

June 12, 2015