Essential Oils for Wellbeing

Saje Wellness, a Vancouver based company, strives to "[connect] people to the healing power of plants." The rich, earthy scent of diffusing oils will draw you into their boutiques. Even if you're not a self-proclaimed bohemian, hippy type, trust me, there is something for everyone in this store! 

My neighbour recently gifted me with  a roller-ball oil diffuser specifically for head colds called HEAD COLD. Its aromatics relaxed me and eased a pounding headache when I was sick. There was something so soothing and luxurious coming from this little measure of self-love!

Yesterday I visited their Ottawa Store at Rideau centre and my dad selected a nebulizer with three different oils for his office. He wants to create a stress-less environment, and Saje Wellness had just what he needed for the energy overhaul!  The diffusers are easy to use and budget friendly.

I picked up up another roller-ball diffuser called "MOON CYCLE" given my obsession with the moon and how its push and pull impacts us all (okay, some of us more than others... ahem...). MOON CYCLE  is a PMS relief remedy. Oh, how convenient. 

Next time, I might consider grabbing the EATER'S DIGEST. Roll this oil onto your belly (or 6-pack abs) and rub your palm over your stomach in a circle toward the left (i.e. clockwise) to stimulate and ease digestion. EATER'S DIGEST is one of the only oils in store that you can actually ingest. It acts as a breath freshener if you just lick a little bit off the back/palm of your hand. If you like "licoricey fennel", this is for you. 

Saje Wellness has soap, lotions, natural perfumes and teas in addition to its multitude of potions. You'll be sure to find the perfect host/hostess gift, birthday gift, of just-for-nothing gift to yourself or someone you love. The in-store staff is knowledgeable & informative about the various proudcts - if somehow the plethora of information slips your mind, visit their website for comprehensive lists of ingredients and usages of all products. 

And, guess what? Saje Wellness will be opening a boutique in Westboro in the New Year! I'm thrilled and welcome Saje Wellness to my neighbourhood with open arms.

Be good to you.

W xo

P.S. I plucked these photos from ...


Whole Foods are Super Foods (Part IV)

Whole foods. What does this mean?

"Whole foods" refers to food that has been minimally processed or refined and free from additives and things that we cannot pronounce (i.e. artificial substances).

Super foods. What does this mean?

"Super foods" refers to food that is nutrient-dense and beneficial to our health and well-being.

Generally speaking, whole foods are super foods.

When we fuel our bodies with whole foods and super foods our body will thank us. Here is a quick-guide list of whole foods and super foods: 

  • healthy fats - example: Omega 3's
  • non GMO/hormone free poultry and meat
  • vegetables - think greens.
  • fruits - berries especially.
  • fibre - soluble and insoluble fibre.
  • colourful foods - antioxidant-rich.

Eating whole foods and super foods is a fantastic preventative measure for prolonged and bountiful health. However, if we are too rushed in our eating practices the nutrients may not have the same "promised" nutritive impact on our overall health. You see, when we rush the ritual of eating, or choose to eat on the go, our digestion is adversely affected. This is why the practice of slow, mindful eating has proven benefits to overall wellness.

The nutritional aspect of eating begins well before eating. We get a signal that we are hungry. Then, our salivary glands being to get to work. Our body is now ready to accept food. If for some reason we are rushed and not entirely present as we eat, we tend to chew inadequately which puts a heavy workload on the digestive system... Rather than breaking down small, easily digestible morsels of food, the digestive system faces big hunks of food that slow the digestive process down and stress the digestive system as a whole. 

The better approach is to eat mindfully and properly chew food and think about the nourishing benefits of what we are eating for optimal digestion and overall nourishment. Ease the pressure on your digestive system with the following mindful eating practices when fuelling your body with whole foods and super foods.

Top 10 Mindful Eating Practices for Optimal Digestion of Whole Foods & Super Foods:

  1. Take time to prepare your super food with people you love  - This simple activity is nourishing in itself for relationships with others and with yourself. As you prepare your food, your body is made aware of the imminent meal. The digestive process begins with olfactory and visual sensory stimulation of food which stimulates the salivary glands. If it is not possible to make meal time a cooking extravaganza, at least visualize that you will be eating in the near future and consider the smells and colours of the food - this will stimulate your body to prepare your digestive system for an incoming meal.
  2. Take your seat - Make sitting down for your meal a sacred ritual. In our busy lives, eating on the go has become so prominent that the art of gathering around table is lost in the hustle and bustle. Find a tidy area, set your table, and sit up with good posture to approach your mealtime.
  3. Take a moment - Some may say Grace, others may give Thanks. Often times, these rituals are reserved for special occasions only given the fast-paced lives we lead. Even if it is in your mind, look at your colourful plate of food and acknowledge the beauty of what this food has in store for you and your well-being. Believe it or not, this also has a huge impact on the digestive process.
  4. Turn it off - Yes, I occasionally take pictures of my food. And, like most of the world, I aim to set my cell phone aside but sometimes, it just doesn't happen. The norm is to widely accept cell phone and electronic usage virtually at any time. The ideal scenario is to eat - alone or in the company of others - without distractions of phones bleeping or the television blaring. The occasional TV dinner is the ultimate luxury, don't get me wrong! (I remember that being such a treat as a child, and now I can see from my parents perspective it was likely a treat for them to have some peace and quiet at meal time i.e. no siblings bickering). For now, forgo multitasking at mealtime. Be present and consider how the food you are eating is nourishing every cell in your body. This contributes highly to the benefits of eating nourishing foods.
  5. Listen up - Are you eating mindlessly? Are you full? Are you continuing to eat because others around you are still eating? What is your body saying to you? Okinawa, Japan is famous for its practice of hara hachi bun me, which refers to eating until you are 80 percent full. This practice is popularized as this population is specifically shown to lead lives of rich health and longevity. Take a note from the Okinawans and listen to your gut when it tells you you're nearly full!
  6. Don't drink up -  Avoid drinking too much water with meals as it tends to dilute digestive juices.
  7. Chit chat - Eating with others is far more interesting and enjoyable that eating on your own (in most cases). In fact, eating with others has been shown to be more beneficial for your health especially in aging populations. Take time to converse with the people around the table. Discuss the days events, upcoming plans, or centre the conversation around the food and recipes on today's menu. 
  8. Chew, chew, chew, and then chew some more - Do you have that one friend that is the last one to finish his/her meal? That one friend that takes F-O-R-E-V-E-R to eat and it is so annoying  that it incites a small fire of rage within you? Here's the deal: aspire to be more like this friend. Eating slowly and chewing thoroughly is the key to complete digestion. By adequately chewing, we send a readily digestible bolus (ball of chewed up food) to our stomach where is broken down some more before traveling onward to the small intestine for further digestion (I won't get into the specifics of what is digested where etc.). Put simply, the less we chew our food, the more work our digestive systems has. If we continuously stress our digestive system we may face adverse health consequences. 
  9. Take a walk...the dishes can wait! - Taking a short walk after a meal stimulates the digestive system. Committing to a walk after your meal is also a great incentive to not overeat to the point of discomfort which leads many of us to the couch for a sedentary couch session. Try to avoid this as it is not conducive to good digestive functioning and it is a poor lifestyle habit. If a walk isn't available to you or your loved ones, try a kitchen-clean-up-dance-party. Blast the music and get upright for a few minutes before retiring to the couch. You've got this!
  10. Cleanup -  Brush your teeth following a meal with a toothpaste that signifies the end of a meal to you, such as peppermint. This is a great habit to get into for you... and for others! If you do this step before kitchen cleanup, you'll be less inclined to eat a second meal. In the kitchen, cleanup is a perfect occasion to pack meal-size portioned leftovers away in  containers (preferably the non-plastic variety). It's also clever to take inventory of what you need to rid of or replenish in your kitchen inventory for healthy, nutrient-dense, mindful meals in the coming days. This task is often easiest on a full stomach!

Eat whole foods and super foods - these foods are closest to their natural state and contain the most nutritive value for our body, mind, and spirit. Prepare these foods with love. Eat mindfully. Eat well. Eat until you feel appropriately satiated. 

Be good to you.

W xo

Top 10 Benefits of Lemons

Through deep breathing and consumption of alkaline forming foods, we create an optimal environment for cellular activity and nutrient assimilation and absorption. 

Lemons are acidic though, right?! Yes, but lemons are alkaline forming in the body, which helps restore pH in the body.

Would you like to know the top 10 benefits of lemons?

Read more

Self Love (Part VI)

Self-love. Love yourself and respect yourself enough to make Don Miguel Ruiz's Four Agreements (or something of the like) your pillars to self-love and self-mastery.


agreement 1

Be impeccable with your word - Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love. 

agreement 2

Don’t take anything personally - Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.

agreement 3 

Don’t make assumptions - Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama. With just this one agreement, you can completely transform your life.

agreement 4 

Always do your best - Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.

*Source: The Four Agreements, by Don Miguel Ruiz.