Sandalwood is a fantastic stress-relieving agent, which is why I use it in my true relaxation STRESS REMEDY.

A few drops of this musky scent can help alleviate constant worrying. Dab a few drops on your chest, and then close your eyes and count your inhales: Inhale one, inhale two, inhale three, inhale four, etc. When you lose count, start back at one and keep counting until you feel your tension ease.
Read more at Prevention Magazine for tips on how to alleviate stress.

To learn more about blending and aromatherapy check out my Essential Oils Deck now available as an online book!

A  full-body treatment entails:

• scrubbing my body gently with a loofah in the shower,
• follow with a full-body application of the essential oil remedy on towel- dried skin.
• try an alternate method  - pop off the cap and pour ½ teaspoon of remedy in drawn bath for super hydrotherapy.

This week I also opted to cut out processed sugar and add B multivitamin. I’ve been drinking lemon tea in the morning to cleanse my liver and feel more balanced. I feel great right now and ready for the cold!

There are many ways to make slight alterations in your diet that are moderate yet effective. It doesn’t take a starvation, extremist or restrictive diet to feel the benefits of changing your routine. A simple way to do this is pick one type of food that you think is dragging down your sense of wellness–like processed sugar, too much meat, or cheese–and take a break from it while you give your body a cleanse with essential oils.

Essential oils move through your body in 4-5 hours. When they are excreted, they pull toxins out with them. Some work more on the liver, some on the lungs and others on the kidney. To use Chinese Medicine concepts, they nurture and boost your qi –also known as your life force.

Learn more about how to boost your qi in my Bounce Back Rejuvenation Booklet with dietary suggestions, wellness tips, great recipes and a daily mediation practice.

Midday Deadline

Keeping your cool under pressure is what Lavender essential oil is all about. Essential oils that come from the peel of citrus fruits like blood orange and tangerine keep you enthused without over-stimulating. Feeling overwhelmed? Sandalwood essential oil helps us take a breath and prioritize. True Relaxation STRESS Remedy contains all these oils to stay chill-axed throughout your day. Apply a drop on each temple and in between eyebrows and follow with a facial massage for a dyi wrinkle reducer:  1)starting on inside edge of eyebrows, squeeze them between index finger and thumb. 2) run the tip of your index fingers from space between the eyebrows, along the tops of the eyebrows, to your temples, repeat 4 x’s. 3) smile a wide smile with forehead relaxed for a count of ten. Feel the chill!

Afternoon Slump

Did you know that slumping actually makes you more tired? Better than coffee, peppermint essential oil, or Clear Mind TENSION Remedy, applied on your neck is the quickest way to relax your neck and lift your energy for a more erect, alert sitting style. While looking down, tap two drops from a dropper botttle on the back of your neck – don’t touch with fingers tips. In a few minutes you will feel the stimulating effect of the oil on your skin. Adjust sitting by moving to the front of your chair seat, finding your two sitting bones and making sure you are perched on top of them, not slump behind them. Keep the back of your neck long, spine stretched tall and shoulders relaxed for perfect poise while you work and you will ward off headaches as well!

Post-Gym Cooldown

Sticking to your workout routine can be tough when muscles are sore and stiff. Always stretch AFTER your workout to build long, supple muscles. Essential oils like Basil, Vetiver and Birch can be applied at night on tired, sore muscles to help your body stay flexible and clear out the lactic acid that causes soreness. To wake up ready for another full workout, mix a few drops of one of these oils with your body lotion or body oil and apply on areas where muscles feel tired or tense. True Relaxation MUSCLE Remedy, an already-mixed format, comes in a convenient roll-on bottle that works wonders and goes where you need it.

Pre-Bed Decompress

To sleep well you need to slow down before bed-time. Since baths trigger sleep hormones, steeping in tub with sedating German Chamomile will do it. Or – make your night-time cleansing ritual a way to prepare for a deeper nights sleep. When applying your moisturizer, massage jaw muscles to help your whole body relax. Separate your bottom molars from your top molars and relax tongue off the roof of your mouth. Place the heels of each hand on your cheekbones, in front of your ears. Pressing into the jaw muscles draw the heal of your hand straight down to edge of you jaw and then forward along your jaw line to your chin. Repeat four times. Clear Mind JAW Clenching Remedy doles out a potent dose of German Chamomile for your bath and doubles as an anti-oxidant, anti-inflammatory facial massage oil. Avoid exercise, eating, or reading suspenseful literature before bed.

Each morning:
1) Roll Pure Breathing Chest Remedy on neck, shoulders, chest. Smooth into skin, stand in hot shower and inhale deeply.
2) Scrub legs and lower back with natural loofa or skin brush.
3) After shower, roll Chest Remedy on Legs in 5 stripes from ankle to hip and smooth in.
4) Roll on lower back/adrenal/kidney area.
5) Apply a drop of Pure Breathing Sinus Remedy in your nose and drink a hot cup of lemon tea before breakfast.
5) Repeat for two more mornings
6) Be sure to drink plenty of water, stay away from dairy and white foods and reduce your portion size for three days.

Reading the ingredients before selecting a skin care product is highly recommended. Here are some guidelines for what to avoid and what to look for while you are pregnant:

1) Avoid “moving” and warming SPICE oils often found in skin care such as Rosemary, Coriander and Basil.

2) Oils used for oily skin or acne like Eucalyptus or Cedarwood are also too  “moving” and should be avoided during pregnancy. Instead, look for products that use oils from citrus fruits (orange, mandarin orange, bergamot) or petitgrain. Citrus oils are highly recommended during pregnancy for their immediate and unique affect on mood—uplifting without stimulating. Note: avoid citrus oils when sunbathing as they increase your sensitivity to the suns rays.

3) Hormonal balancing oils that are often found in skin care are not recommended during pregnancy. Choose products with Geranium and avoid those with Clary Sage, Marjoram, Myrrh, Fennel and Anise. However, save Clary Sage for the time of delivery or to promote lactation.

4) Above all, the oils that are best suited for skin care during pregnancy are the cooling, calming oils that are about growth, beauty and transformation while promoting happiness, relaxation, sleep, and calm state of mind. Those are the attributes of essential oils that come from flowers petals such as rose, neroli, lavender, roman chamomile and ylang ylang. Note: Products that use Jasmine, one of nature’s best anti-depressants, are better used during childbirth. For body oil, the uplifting effect of Palmarosa and Patchouli and the relaxing effect of Sandalwood are recommended.

6) Low percentage of essential oils in the formulation (2% or less) is also important. Avoid overpowering scents. Be careful to choose products without synthetic fragrance (if you see “fragrance” in the list of ingredients you are getting a synthetic). You may see a product that lists essential oils that also includes synthetic fragrance. Always select products made with organic and wild-crafted ingredients when ever possible.

7) And what is recommended during pregnancy will also be suitable while caring for the newborn. Note: Rose is especially good for bonding between mother and child.

+ HGO Lab Face Wash with grapefruit, aloe and natural apple fruit acids to cleanse and balance skin skin without stripping oils.

+ HGO Lab Neroli Face Oil a calming, regenerating oil for even the most sensitive skin made with organic rose, neroli, chamomile in a base of nutritive, regenerative, skin balancing vegetable oils: avocado, evening primrose, meadowseed, jojoba oil and rose hip seed oil.

Research shows …
By simply smelling/inhaling lavender will reduce the stress hormone, cortisol, in your blood stream and protect your body from oxidative stress. Lavender has even been tested out in intensive care units as a way to reduce stress. (Lavender is in all the H. Gillerman Organics remedies but Chest Remedy because it is such a great harmonizer)

Research shows…
The efficacy of Lavender as a sleep aide and treatment for sleep disorcders, BUT THE LATEST RESEARCH SHOWS that Lavandin (the key ingredient in Natural Rest Sleep Remedy) has the strongest sedating effect!

Hope’s tips

Waking up too early??? Is it the change in the light? A change in your bio-rhythms? Or is your stress disturbing your sleep cycle? Stress is usually what throws us off balance. But to be sure, try this:

Step 1: If you are waking up an hour early go to bed an hour earlier – if you still wake up at the same time – then it isn’t your stress.

Step 2: Blackout your room – go to bed at your normal time – if you still wake up early – then it is your bio-rhythms!

Step 3; how to change your bio rhythms – use H. Gillerman Organics Sleep Remedy when you wake up early to get that extra hour of sleep – gradually your body will change back to your prior rhythyms.

ways to sleep better Hope wants every one to know

DON’T exercise before you go to bed BUT DO exercise! It helps your body rest.

DON’T work right up to your bed time BUT DO finish your work so you have time to unwind and use your night time face cleansing ritual to massage your face – especially around the eyes.

DON’T eat a big meal before you go to bed BUT DO eat a little something that is easy to digest like yogurt – so low blood sugar doesn’t wake you up.

DON’T read non-fiction or watch a suspenseful movie – BUT DO keep it light before you go to bed – so you don’t stay up to finish the book!

DON’T lie in bed waiting to fall asleep BUT DO something about it! Use HGO Sleep Remedy, have a glass of warm milk, soak for 10 minutes in a warm bath (with a capful of Travel or Jaw Clenching Remedy), doing breathing exercises, blackout the room, wear earplugs if your neighbors are noisey (they take a little time to get used to them), use hypnotherapy: in your mind repeat a mantra or an affirmation like “my body is completely relaxed so sleep deeply and wake up rested.”

SEEING IS BELIEVING

• First, check yourself out in the mirror.
• Is one shoulder higher than the other?
• Or does one hand hang lower than the other?
• Or maybe you see that your head is tilted to one side or your neck looks scrunched.
• No worries. You don’t need to run off to the chiropractor or put your body in traction. These imbalances could stem from your daily toting habits; the way you carry your shoulder bag or backpack. All you have to do is adjust and you’ll be swinging your satchel with ease.

DAILY ON YOUR SHOULDER

• When buying a shoulder bag, make sure the bag rests on your shoulder without holding it in place with your hand.
• If you carry a shoulder bag, practice putting the bag on your shoulder in front of the mirror. Watch that you don’t lean to one side or lift your shoulder. Use your other hand to place the bag so it sits comfortably on the top of your shoulder.
• As you walk around with the bag (on your right shoulder, for example) hook your right thumb under the straps and push forward, keeping right elbow relaxed by your side. Don’t squeeze your elbow to your ribs to hold bag in place – the thumb forward pressure should do it. (See video)
• Most important of all: don’t carry your bag on the same side every day. If you have been holding your bag on your right shoulder, switch to the left for a while and eventually alternate daily, same would be true for messenger bags.

SWINGING YOUR TOTE BAG

• If you carry a tote bag…
• The shorter the straps the better.
• Don’t lock your elbow on your toting side. As you walk, relax your shoulders, lift your chest and let the bag swing. Let your free arm swing too.
• Keep your body straight and shoulders even; don’t lean away from the side carrying the bag. If you carry the tote in your right hand (for example), don’t lean left to manage the weight of the bag. If you can’t do this, you should be carrying two totes, one on each side.
• If you are stuck with a single bag that is super heavy, carry it in both arms in front of you.

DOUBLE TOTING

The best way to carry heavy loads is to divide them into two bags.

Two tote bags of equal weight or two shoulder bags.

WISH YOU DIDN’T HAVE TO LUG

• Most people lug heavy stuff in backpacks. But there’s a difference between Backpacks and Citypacks:
• A BACKPACK is for hiking or traveling. It has heavily padded shoulder straps, a strap across the chest and a strap around the waist. The idea is that the weight of your bag is distributed evenly across your torso and fundamentally supported by your hips.
• A CITYPACK is for light loads (no more than you would put in a shoulder bag). It doesn’t have the extra straps around the chest and hips because you need to be able to slip it off your shoulder quickly so you can swing it to the front and easily access your wallet or ipod.
• PROBLEM – Using the city pack as if it were a backpack. This means the full weight of computer, books, etc. is supported by your shoulders. You end up leaning forward, straining your lower back, hunching your shoulders and walking with extra stress on your knees and feet. If you don’t already feel the long-term effects, you may feel the strain and discomfort—or you may notice your shoulders feeling sore all the time.
• SOLUTION – If you have to carry heavy loads daily, invest in a small backpack with all the bells and whistles by going to a sporting
• goods store, ordering from LLBean, Rei, EMS or the like. They don’t have to be expensive. If you can try them first, put something in the bag and adjust the straps to ensure the weight of the bag sits on your hips without putting pressure on your shoulders.

LET THE SCHLEPPING BEGIN!

• Back to school: Help your kids manage their heavy loads.
• Its tough, to be sure, to watch their little bodies lugging sometimes as much as 25% of their body weight. Purchase a comfortable, lightweight backpack—a city pack won’t work if they have to carry a computer and tons of books and sporting equipment (see above).
• Teach them to stop leaning forward when they walk, show them how to hold on with their hands.
• But make it fun. “Head up, shoulders back” is a sure fire way to give your kid bad posture. (This I know from my 30 years experience helping people improve their posture).
• In Europe, people carry their backpacks on the front of their bodies – kind of like baby carriers. Maybe your kid will opt for this if it feels more comfortable.
• As an alternative to backpacks, wheelies are great, but they aren’t good with stairs.

TO TRAVEL IS TO SCHLEPP

Simple – everything on wheels.

Buy the best luggage you can afford with a premium on easy-to-maneuver. Make sure the height of the handle is high enough for you and that the wheels move easily.

When you are in transit, everything you carry should be transported by your wheelie—strapped on in some way that is secure.

For carry on luggage—the best is something soft you can put in your lap and rest your folded arms on to reduce stress on you’re your neck/shoulders/lower back, OR a firm-sided wheelie you can rest your feet on to increase circulation in your legs for long flights.

H. GILLERMAN ORGANICS REMEDIES THAT HELP

For any sprains, strains, pain, extra tension or muscle fatigue, True

Relaxation Muscle Remedy will solve the problem so you can focus on how to carry your bag.

Combine it with Clear Mind Tension Remedy for an immediate penetrating relief. As an extra bonus both oils work to revive your mind so you are more focused and alert.

When you buy both together in a Loosen Up Wellness Kit you get an illustrated booklet with more tips and exercises for staying tension and pain-free.

And check out prior newsletters on stretching to help your body ease back into balance. Happy trails!!

STRETCH YOUR BACK
Hold your left wrist with your right hand. Stretch your arms out in front of you then up above your head. With your right hand, lift your left arm up until you feel your whole left side getting longer. Lean to your right to increase the stretch. Breath deeply as if you were breathing directly through the side of your body. Lift your right side up to go back to center. Relax both arms by your sides keeping left side long. Repeat to the other side – stretching your right arm and leaning to the left. Feel longer and taller when you are done.

STRETCH YOUR HIPS
Sitting forward in your chair, both sitting bones evenly on the chair seat, put right ankle on top of your left knee and drop your right knee to the floor to gently open your right hip. Slowly exhale 5 times. Repeat to the left.

RESUME
Maintain the feeling of your sides long, your breathing full, feet flat on the floor and knees at least a foot apart. See if this gives you more energy!

Use the following roll-on body oils to help your muscles ease into spring.

True Relaxation Muscle Remedy: for sprains, strains, minor injuries, low back pain and cramps. This blend will warm and relax your muscles before and after workout and help you enjoy being outdoors.

Pure Breathing Chest Remedy: This blend will ease discomfort if you are having trouble shaking off the aches and pains due to cold or flu, or if you are feeling depleted.

Natural Rest Travel Remedy: A must when you travel for any sprains or pulls you get en route, and to improve circulation in your legs after long periods of sitting or standing. It makes you feel lighter and combats jet lag.

Clear Mind Jaw Clenching Remedy: for facial tension (not good for wrinkles and TMJ) and all-over body tension caused by periods of intense stress. This blend will help you slow down and ease your mind while muscle tension melts away.

HOW TO USE
Roll on to affected area, smooth in the skin as you would a lotion. Use the roller ball to apply pressure to tight spots.

HOT TIP!
To increase the affect of each roll-on remedy, apply a few drops of Clear Mind Tension Remedy on top of the body oil and spread over affected area.

Here’s the first in a series on how to start stretching.
Find a comfortable place in your apartment to lie on the floor, and keep it free and clear so you don’t waste time setting up.
Stretch after your shower when muscles are heated up.
Ten minutes of stretching while lying down will do.
Stretch slowly and gently as you gradually wake up. Don’t compete with yourself. Focus on relaxing the muscles and letting them slowly ease, instead of vigorously pulling or pushing. Imagine your muscles are elastic bands getting longer, longer, longer!
If you muscles feel stubborn, stretch at the end of the day instead, your body will be looser.
Stretching, as a singular focus is meditative and calming but if you thrive on multi-tasking, stretch while catching up on news or favorite show.

Use the following roll-on body oils to help your muscles ease into spring.

True Relaxation Muscle Remedy: for sprains, strains, minor injuries, low back pain and cramps. This blend will warm and relax your muscles before and after workout and help you enjoy being outdoors.

Pure Breathing Chest Remedy: This blend will ease discomfort if you are having trouble shaking off the aches and pains due to cold or flu, or if you are feeling depleted.

Natural Rest Travel Remedy: A must when you travel for any sprains or pulls you get en route, and to improve circulation in your legs after long periods of sitting or standing. It makes you feel lighter and combats jet lag.

Clear Mind Jaw Clenching Remedy: for facial tension (not good for wrinkles and TMJ) and all-over body tension caused by periods of intense stress. This blend will help you slow down and ease your mind while muscle tension melts away.

HOW TO USE
Roll on to affected area, smooth in the skin as you would a lotion. Use the roller ball to apply pressure to tight spots.

HOT TIP!
To increase the affect of each roll-on remedy, apply a few drops of Clear Mind Tension Remedy on top of the body oil and spread over affected area.