Essential Oils for Your Life – Part 2

In my last article, I talked about essential oils and included some basics for those unfamiliar with them.  I thought it might be fun today to explore some that may not be as well known, but are also worth exploring.  Before I do that, it’s important to remember that the use of essential oils such as these goes hand-in-hand with how you live the rest of your life.  If the sum if greater than each of its parts, then living a wellness lifestyle is the ultimate goal, and using natural remedies is just one component of that lifestyle.   Eating healthy, fresh food, hydrating, exercising regularly, getting adequate sleep and rest, managing stress, and enjoying life with family and friends – all are necessary to feel, look and be at our best.  That all being said, essential oils can be a wonderful addition to your wellness toolbox!

  • Frankincense – this is a somewhat spicy, woody scent, derived from the resin of the Boswellia tree. It’s used for both immune system support and emotional wellbeing. Its properties are antiseptic, disinfectant and mildly sedative. It’s said to enhance feelings of calmness and also aid in concentration when diffused.  (I use a blend of frankincense, sandalwood, patchouli and a few other oils called InTune for this purpose, and find it works well for me.)  Frankincense can also be applied to the bottoms of both feet to promote a healthy immune system.
  • Grapefruit – I really like citrus-y scents and this is another favorite of mine. It’s clean and fresh when diffused, and is used to enhance and uplift mood and energy.  It’s another one I like to use in the kitchen area for the refreshing aroma.  Other uses include relieving symptoms of jet lag, PMS and tension when diffused or inhaled.
  • Vetiver – is derived from a grass that is familiar to the Indian subcontinent. It has a musky and woody fragrance, with a grounding quality to it.  It has many uses, including as an anti-inflammatory and antiseptic, but is also very commonly used for its calming and sedative effects when diffused, or applied externally to the soles of the feet.
  • Wild orange – another lovely, bright citrus with multiple uses. Mix it with water to cleanse and purify surfaces, or diffuse to stimulate and purify the environment. It has a wonderfully sweet and rich scent when used aromatically, and imparts an uplifting and cheerful fragrance.  Its anti-inflammatory properties work to heal mouth sores; dab a drop on the affected area.
  • Ylang-ylang – this floral oil derived from the flowers of the ylang ylang tree (common to Asia and the South Pacific) is widely used in perfumes and aromatherapy due to its lovely, delicate fragrance. It is used aromatically or topically for emotional support, hormonal balance, and to promote sleep.  You can also derive benefits from adding a few drops to your bath water.
  • Peppermint – this cool and minty oil has a variety of uses. Diffused, it imparts a cheerful, energized atmosphere.  It’s also said to promote good circulation, respiratory health, and a healthy mouth and gums when used with water as a mouthwash.  It has a somewhat cooling feeling when used aromatically, one of my favorite things about it.


There you have it – some of my personal favorites for you!  Remember, that there’s an entirely world of essential oils to explore out there and just as much information.  As I mentioned last time, these oils have powerful properties and should be used with care and, in some cases (such as pregnancy or with small children) not at all.   Purchasing the highest quality oils you can afford is important, as is consulting with a qualified and knowledgeable aromatherapy or other educated professional for effective use and safety.  Have fun experimenting; try out one or two to start and go from there.  Using essential oils has opened up another avenue to wellbeing for me, and it can for you, too.

As always, if you have any questions, or want to know more about the use of essential oils for yourself or your family, just send me an email at and I’m happy to set up a time to chat.


Suzanne xo

For more information on essential oils and easy browsing, please visit my site here:

Essential Oils for Your Life – Part I

Over the years I’ve had a passing interest in essential oils but had never really studied the subject.  The ones I have used have typically been those that are familiar to most of us – tea tree oil (melaleuca), eucalyptus, lavender, lemon.  I didn’t really know about the vast number of oils available, the number of ways they could be used, and whether there was any evidence to support their effectiveness.  It’s only been recently that I have delved more deeply into learning about them, how best to use them, and for what purposes. Today I’m sharing a simple overview of what essential oils are and how they might be used to support health and wellbeing.

Essential oils have been used therapeutically for thousands of years, as early as ancient Egypt. Essential oils are extracted in a concentrated from natural sources of plant life – flowers, leaves, bark, roots – depending on the type of plant.  These oils have been developed by the plant itself as a protection against pathogens in the environment.  The most common method of extraction is through steam distillation and, once extracted, each batch of oil is tested to assure quality and purity.

In the last century, researchers began a more formal and extensive exploration of essential oils’  applications and benefits, which continues today in universities and research laboratories.  As a result, there is more information documenting their usage and value.  Many essential oils have been shown to contain strong antibacterial, antiviral and antifungal properties. As interest in natural and alternative health care grows, so has interest in the therapeutic use of oils.

Here are a few of some of the more well-known oils that I use and like:

Lemon – is fresh and citrusy, which I love. It’s said to ease mental fatigue, and provide immune support when diffused, and also to fight airborne germs.  I love using it in a diffuser in the kitchen – it makes everything smell clean and fresh.  It can also be used (diluted in water) to clean up sticky surfaces, polish wood and disinfect, again leaving that lovely scent behind.

Eucalyptus – has an energetic, somewhat green fragrance.  I didn’t always care for it but have grown over time to like it a lot and appreciate its benefits. It’s perfect to diffuse in the winter months during cold and flu season.  Its properties provide excellent respiratory support, assist with clear breathing, and purify and cleanse the air.  It’s also used to soothe body aches and sore muscles. Now it’s one of my favorites – who knew?

Lavender – most everyone loves this one, I think. It’s both floral and herbal, and is often used to promote a soothing and tranquil environment, which is my favorite use.  I love the fragrance of a lavender-infused home or office. The fact that it’s also effective in supporting a feeling of calm well-being makes it one of my go-to’s.

Wintergreen – is minty and sweet, and is diffusing in my kitchen as I write this. I happen to love the fragrance – energetic and happy without being overpowering.  It’s used to support healthy respiratory function, and also to freshen the air in the environment.  It can also be used as an analgesic when diluted and applied to the affected area for joint and muscle aches.

Melaleuca (also known as tea tree oil): is most commonly known for its purifying properties. It has a distinctively “green,” rather pungent fragrance and might take some getting used to for some.  It delivers, however, and is often recommended to treat and heal skin conditions, such as acne and other irritations.  Diluted with water and used in a spray bottle, it’s effectively used on surfaces to deodorize and protect against environmental threats.

Patchouli:  This sweet and spicy oil is often used in the perfume industry, and in other scented products. To some, it’s reminiscent of the l960’s hippie generation. It’s said to provide emotional support, and is frequently used for this in aromatherapy. It is also frequently used as an antiseptic and to soothe inflammation.  I like to diffuse it for the sweet and calming fragrance.

A word about safety – Not all oils are created equal, and it’s important to look for the highest quality oil you can afford.  Be sure to purchase from a company that guarantees high quality oils, which results from optimum means of growing, harvesting and extraction.

How an oil is used is also extremely important.  Some oils must always be diluted with a carrier oil, such as coconut, when applying topically.  Others are most effective diluted with water. Care should also be taken with babies, children, pregnancy, and individuals with sensitive skin or other conditions.  When in doubt, it’s important to consult with a qualified aromatherapy professional or practitioner as to the safest and most effective means of use.

I’m going to talk more about these natural wonders next time, and include some lesser known but equally valuable oils.  In the meantime, if you have any questions, or want to know more about the use of essential oils for yourself or your family, just send me an email at


Work. Family. Balance. Really?

If ever there’s a hot topic among women these days, it’s this one.   How do you manage a family, a career or business, and make it all work so that both run smoothly and neither suffers.  Most women I know have either done it or are doing it.  Almost all have at one time or another felt the pull of trying to juggle their various hats along with feelings of just not quite getting it done.   It’s strategic life planning for the modern woman.

There’s no shortage of articles and advice on how to best manage your day with a career and family (trust me, I just Googled them) so I’m not going to add to the list.  What I will do, though, is offer some of the ideas that have worked for me over the years, and that I have culled from others who seem to have achieved a semblance of sanity in the midst of it all.

I didn’t work at all the first few years of my son’s life and then part-time after that.  During those especially important younger years, I made it my business to arrange my schedule around him.  I was fortunate to have work that enabled me to work both virtually and in-office, and still be there to attend school events, and pick him up after school.   Of course, once he hit middle school, I also had to be prepared to drive him around to whatever else was going on!  As children grow, how and when we need to be there changes.  And how much help and support we have at home makes a difference, too.

The bottom line for me has been family as my priority, and I think that knowledge helped me craft the rest of my life.  Even with Matthew off to college now, he’s still my priority, just in a different way.

So, from my own experience and the wisdom of others, here are my best ideas on how to do that (imperfect!) balancing act:

  • Decide for yourself what your priorities need to be based on where you are in your life, and your family’s needs. Priorities will change as your family grows, so what is reasonable for you to take on will also change.
  • Know that wherever you currently are in parenting is a stage that will pass. There will be a time when you can actually take your eyes off of her for more than 30 seconds.  And just when you think you cannot possibly watch one more episode of “Dora, the Explorer,” your child will announce she’s over it.  Most likely, you will never, ever watch it again.
  • If you want to resume your current profession or business sooner than later, you’ll need to ask yourself the hard questions. What is most important at this time in your family’s life?  What is realistic to expect based on your family vs. work needs?   What can you reasonably manage?   What kind of support will you need?   What is the cost vs. benefit?  The answers to these questions will provide your direction.
  • Don’t under-estimate the importance of role models – those women who have come before you, as well as your peers.  Raising a family and maintaining a career or business can be extremely challenging. Who are the women you admire for creating a healthy familyI and work life?  This could be someone in the public eye, or someone in your community.  What is it about them that inspires you? What characteristics do they share?  How do they structure their time?    Most importantly, what can you learn from them to integrate into your own life to create something that works for you and your household?
  • Self-care. I’m a firm believer in taking care of yourself.  It’s hard to be at your best if you’re not getting enough sleep, exercise, or your nutrition is poor.  Your mood and performance will suffer and your effectiveness will decrease.  Taking care of yourself is basic, it’s part of having a strong personal foundation.  If you find yourself constantly tired, low on energy or irritable, pay attention.  Your body and mind may be trying to tell you something.  Something as simple as a half-hour with a good book can be just what you need to recharge when you find yourself running on empty.  Taking care of yourself pays off for you, your family and your business.
  • Organization is key.  I can’t emphasize the importance of this enough.  Having a written plan for each day, knowing what must be done and what can wait, keeping deadlines and events up-to-date on your calendar, keeping your work area organized, having – and using! – systems.  All of these are indispensable if you want to carry on your business and home life with a sense of order.  Being organized is a preventative strategy that will serve you to no end.
  • Learn to say no. I know of few working moms, myself included, who haven’t struggled with this


If you are continually withdrawing funds from your bank account, you will eventually have nothing left.  You have to make deposits.  Taking care of yourself is the same.  If you are continually depleting your resources  they will eventually be exhausted.  Taking care of yourself isn’t a luxury. It’s a necessary fact of life that will enable you to be your best self for the people and life you love.

Have a beautiful Valentine’s Day!

Suzanne xo



I am excited to announce that my friend and colleague, Darlene Trandel, PhD, RN/NP, CCP, PCC, is offering two Special Bonus Classes to the Evergreen Life workshop beginning February 15th! Darlene is a Nurse Practitioner and Integrative Health-Wellness Coach, Consultant, Trainer and Educator in Healthy Lifestyle Management. She will be teaching two virtual cooking classes to inspire us to make healthier food choices through innovative culinary education. Darlene was one of 6 practitioners to have been chosen to participate in the first Chef Coaching Certification through the Institute of Lifestyle Medline (ILM) at Harvard Medical School. In the bonus classes, you’ll be inspired and empowered to make delicious and healthy homemade food in less time with an introduction to these Healthy Chef Coaching Classes. These skills are designed to help you manage your weight — be that weight loss or sustaining your current weight. She is very excited to offer an introductory 2 week bonus class program to be used in the study. You’ll be inspired and empowered to make delicious and healthy homemade food in less time with these Healthy Chef Coaching Classes.

The completely online Evergreen Life Workshop starts Monday February 15th, with 3 live coaching calls! This class presents a completely new and dynamic plan for healthy living focused on sleep, food, mood and exercise. If you’re ready to commit to a wellness lifestyle but don’t know where to begin, I am confident this program is the answer. For all information and to register for the entire Workshop:

Is This Ok?

Have you ever stopped to think about the things in your life that you are tolerating?  You know, those people, places, things or situations that you feel like you just have to “put up with,” or “make the best out of.”  I know I have.  These can be something outside ourselves but just as often they can come from within.  For sure there are times when life is going to hand us something that we need to adjust to or accept.  Lots of what goes on, though, may be draining us without our even realizing it.

One day I was working in my home office and had had a particularly hectic day.  I had multiple projects to work on and, feeling rushed, kept piling papers, notes and files on top of my desk.  When I sat down to try to concentrate and looked at the mound on my desk, I felt immediately uncomfortable both physically and emotionally.  I normally try to keep some semblance of outward order and this was anything but orderly.  It was a mess, and I didn’t know where to start.  The first thing I had to do was sort through everything I had accumulated and put things into some kind of intelligible order.  Then I could function.  I’ve know people who seem to thrive on having “stuff” everywhere in their workspace, but I’m not one of them.  Being disorganized, feeling disorganized, is a big energy drain for me.  So is a cluttered space.

Don't let this be you!

Don’t let this be you!

Tolerations in our daily life are mentally and emotionally draining. It can be something as simple as a faucet drip that you keep “meaning to get fixed.”  Every time you have that thought you expend mental energy and focus that builds over time.  Multiply that by the many seemingly small things that go on throughout the course of a day – the phone call you keep meaning to make, your overfull inbox, or a conversation you’re avoiding – and you have an accumulation of drains on your energy.   Eliminating those things we are tolerating can restore much needed clarity and help us to move forward with renewed focus.  And the good news is that most of these tolerations can be addressed by:  first, becoming aware of them, and second, deciding to take action to eliminate them.

Here are a few more examples of tolerations that take up time and energy:

  • A messy car or workspace;
  • Clothes that need mending or a new button;
  • Clutter anywhere;
  • Clothes that we hold onto that we haven’t worn in years;
  • Home repairs that we keep putting off;
  • Doctor or dental appointments that we need to make;
  • Loose papers or records that need to be filed away;
  • Not paying bills on time;
  • A difficult conversation we’re avoiding;
  • A consistently problematic relationship;
  • An errand we keep postponing.

I’m sure you can think of your own examples.  The point is to eliminate those small irritations that take up our mental and emotional space, those “to-do’s” that sometimes hang over our heads for weeks or even months.

The antidote is action.   You can begin with identifying what you keep either keep putting off, or are flat-out avoiding.  Just put them on paper.  Writing things down is in itself a step towards clarity and constructive action.  Next, look at your list and decide what action needs to be taken on each one.   Decide which one you are going to tackle first and then go for it.  You may want to start with the one that feels the most difficult and just get it out of the way.  You can tackle something that feels relatively simple and build momentum from there.  Either way, once you get into action, keep going until you have gone through and eliminated everything you have been procrastinating on.  It doesn’t matter how long it takes you.  Clearing out clutter from a spare bedroom will take longer than making an appointment to have the carpet cleaned.  The point is to take action. It may be helpful to enlist a friend or a mentor’s help, someone to be accountable to.  (By next Friday, I will organize my (fill in the blank.)

Your payoff?  More energy to focus on what’s really important to you, more satisfaction and order, and less frustration.  It all adds up to more time for your life!

Are You Ready to Commit?

Mоѕt оf uѕ thіnk оf  the Nеw Year аѕ a ѕtаrtіng роіnt, a fresh beginning.  The beginning of a new year usually begins with decision and anticipation, especially in those first weeks of January.  As time goes on, though, maintaining our resolve can be hard when we hit those inevitable challenges that arise.

Research shows that, while 45% of the American population makes New Year’s resolutions, only 8% of those who do actually achieve their goal.  There are varying reasons for this.  Whether you’ve resolved to lose weight, exercise regularly or something else, even the strongest commitment can start to weaken when confronted with the various obstacles that can arise on the way to a goal.  It’s possible you didn’t have the right strategy for success, or maybe you’re not seeing results as fast as you would like.  And so forth. Discouragement sets in.

It’s always possible to make a fresh start, no matter the date on the calendar, as long as your commitment includes these two things.  One is your mindset.  Without a solid belief and commitment to achieve your goal no matter what, you’ve already started out on shaky ground.  You may get sidetracked, you may take two steps forward and one step back, a family emergency may come up, but your mindset is:  I am going to lose this 20 pounds, no matter what, I am going to get there.  This is the attitude that will determine your success.

The other factor is your game plan, your strategy for success.  I’m a big believer in the saying:  “If you fail to plan, you plan to fail.”  Having a plan is essential.  It doesn’t have to be a complicated plan, but you must have a blueprint to guide you. Otherwise, you’re winging it and you’re not setting yourself up to succeed.   If you’re trying to lose weight, it may just be cutting out deserts and walking for 15 minutes daily to start, but you must have guidelines in place, a compass for success.

Wellness is a way of being!

Wellness is a way of being!

If you find yourself saying, “I know I need to do something, but I just don’t know where to start”? – no worries, it’s all been figured out for you!  My 6-week online Evergreen Life Workshop is starting on February 15th and can give you the foundation you need to succeed.   Building optimal sleep, food, mood, and exercise habits are what will help you look and feel your best, and enjoy peak performance in all you do.  In this workshop, you will learn how to:

  • Control your food cravings and enjoy – yes, enjoy! – healthier foods
  • Trim and tone your body even if you can’t spend 10 hours a week in a gym
  • Sleep tight each night
  • Snap back after setbacks
  • Become a more energetic, more optimistic, more engaging version of yourself.

Sound good so far?  Read on.

If you feel like you have tried everything under the sun, get ready to:

  • Get out of the one thinking trap that can kill your ability to feel capable of change
  • Implement clear and simple strategies, easily adaptable to your life
  • Work with your strengths rather than try to fix your flaws
  • Minimize the amount of will-power needed to achieve success

We’ll be using the approach described in the Healthy Living Bestseller:  Smarts and Stamina: The Busy Person’s Guide to Optimal Health and Performance.

The weekly activities are completely self-paced and can be completed at any time, wherever you have Internet access. There will be short videos, self-assessments, 3 live coaching calls, readings, and group discussions to give you a fresh and interactive experience. I’ve made this coaching program super-affordable because everyone deserves optimal health, energy and fulfillment.  Although the normal investment for this workshop is $179.00, if you register anytime before January 20th,  you only pay $147.00!

Act fast!   The Evergreen Life Workshop starts Monday, February 15th, and spaces are limited.    If you’re ready to get in shape on your own terms, and make it last, sign up here:


Are You Ready?

I usually spend at least part of December reviewing the year just past and planning for the year to come. I try to reflect on what went well, what didn’t go as well as hoped, and how I might approach things differently in the future. I’ve learned not to be as afraid of so-called “failures” as I might have been in earlier years, because I believe nothing is wasted. Things that may not have worked out as originally planned have often led me to new learning and insight and, just as often, a new commitment or opportunity. So it’s all good.

I’ve don’t typically make New Year’s resolutions simply because, at least for me, I know that if it’s time to make a change, any day of the year will work if I’m ready to commit. If I’m not ready, really ready, to make a change and do whatever it takes to follow through, a date on the calendar isn’t going to do it. But that’s me. The idea of a new year, a clean slate, is appealing to many and can be a benchmark to get started. Research in goal setting shows that the more specific a goal is, the better the chance of attainment. If January 1st works as your target date, by all means, go for it. It’s important, though, to make sure your goal is realistic, and that you have the support you need to set yourself up for success. That’s true of any goal-setting strategy. This isn’t really about New Year’s resolutions, though. There will be lots of articles written about that this time of year.

What I wanted to talk about here is commitment and what that means. Because, make no mistake, real change requires commitment. And commitment often requires work of the hardest kind. It requires planning, dedication and determination. It requires doing things you don’t always feel like doing and continuing when you want to just throw in the towel. It’s hard stuff. I know from personal experience. I’ve been there more than a few times. Change isn’t easy. And what can be even harder is staying changed, maintaining those hard-won victories over ourselves. The good thing is that change, real change, change that sticks, can happen. And getting through whatever it takes to get there is worth it. So, commitment – are you willing to commit? That’s the real question. Because once you commit, really commit, reaching your goal is just a matter of time.

What new paths await you this year?