How to Turn Your Bathroom into a Home Spa Retreat

Posted by Maria on September 11, 2018 under Aromatherapy, Books, Magazines, Music, Gemstones & Crystals, Green Living, Home spa, Seasonal, Self-Care, Stress Management and Relaxation, Uncategorized | Be the First to Comment

by Maria Koropecky, Homespunspa Owner

Spas have a certain aesthetic. Whenever you walk into a spa, you probably exhale and say to yourself something like, “I feel more relaxed already.” What is it about the design of a spa that helps us feel better upon entering and can we re-create those spa touches in our own home bathrooms?

Since September is Self-Care Awareness Month and since we’re heading into the cooler months of autumn, I thought it would be a nice idea to show how to add spa elements to a bathroom and turn any space into more of a home spa retreat.

I’m taking my inspiration from the Shaw room bathroom at the Beacon Inn, a Bed & Breakfast property, in Sidney by the Sea, BC, a place I’m very familiar with.

sidney-bc-lodging-beaconinnatsidney-nice

Spa Features of this Bathroom

  • Calming Lavender paint colour
  • Lights on a dimmer switch
  • Separate shower and tub
  • Fancy mirror
  • Plush towels
  • Spa robes and a place to hang them
  • Live plants
  • Hardwood floor
  • Selection of body care products (not shown) like soaps, spa salts, moisturizers, shampoos, mouthwash etc.
  • A window with a third story view of the street below and optional blinds
  • Clean and clear of clutter
  • Housekeeper to clean up afterwards :)

Spa Features I’d Add if I Could

  • Heated floors
  • Massaging shower head
  • Jetted whirlpool tub
  • Towel warmer
  • More counter space around the sink
  • Essential oil diffuser with a selection of synergistic blends
  • Portable waterproof music speaker that plays an assortment of spa music, waves on the beach, rain, and white noise
  • A folding table next to the tub to hold things like candles, drinking glasses, spa salts, clay masques, sugar scrubs, books, etc.
  • A place to drape your clothes
  • Slippers
  • Artwork
  • Rocks, crystals, and sea shells

I hope this list inspires you to add some spa touches to your own bathroom, whether you live in a big house or a tiny apartment or even an RV. I also hope that you take some time out for yourself, at least an hour every week, to relax and practice self-care, in your newish, lovely, spa bathroom.

I’d love to hear your thoughts on this topic. Are there any ideas that you like? Please leave a comment below. Thanks!

Maria Koropecky is a Spa Therapist and Writer who specializes in relaxation and wellness. Maria is currently accepting wellness blogging opportunities so contact Maria today to make arrangements for your blog.

Taking Care of Sensitive Skin

Posted by Maria on August 25, 2018 under 31 Blog Posts in 31 Days, Aromatherapy, Mobile Spa, Nutrition, Skin Care, Spa and Sleep Dictionary, Stress Management and Relaxation, Uncategorized | Be the First to Comment

by Maria Koropecky, Homespunspa owner

Sensitive skin is increasingly common. Perhaps you can relate to Holly’s story.

Holly’s Challenge: Allergies and Sensitivities to Scents and Fragrances

Home spa day.Holly liked the idea of going to the spa a few times a year, but she found that her allergies and sensitivities to fragrances acted up whenever she spent time in a spa environment. Maybe it was the nail polish remover that was wafting over from the treatment room next door that bothered her or maybe one of the staff members was wearing perfume.

It’s hard to know sometimes what may trigger sensitive skin to react. We’re constantly bombarded by all kinds of junk in our environment and while our immune systems do their best to keep possible threats at bay, we still might have skin issues and conditions.

Sensitive skin is both a genetic skin type and a skin condition and is characterized by fragile, thin skin and redness. When aggravated, sensitive skin might also show up as inflammation, rashes, spots, bumps, acne breakouts, or a burning or itching sensation.

Sensitive skin sunburns easily and has a tendency for sun damage, hyperpigmentation (spots and uneven skin tone), and is prone to Rosacea. Sensitive skin needs to be treated with gentle care.

Sensitive skin can be easily irritated by:

  • Exposure to heat, sun, or smog,
  • Skin care products,
  • Synthetic fragrances (like from laundry soap),
  • Spicy foods,
  • Preservatives,
  • Stress,
  • Age, and
  • Medications.

To care for your Sensitive Skin (including Rosacea)

  • Focus on calming and cooling the skin.
  • Use skin care products that have calming and cooling ingredients like aloe vera, chamomile, and liquorice extracts.
  • Stay hydrated and drink lots of cucumber water, coconut water, and peppermint tea.
  • Avoid irritating products in general (whether you’re applying them on your skin or using other household products).
  • Resist the temptation to touch your face.
  • Wear daily moisturizer with SPF 15 or higher for Sensitive Skin.
  • Make sure you gently wash your face before bed and apply an unscented moisturizer. In other words, don’t sleep with make-up on!
  • Keep your make-up brushes clean and discard expired cosmetics.
  • Avoid aggressive spa treatments and procedures, like excessive rubbing, applying heat, or using abrasive or granular exfoliants.
  • Make an appointment for a facial with Homespunspa Mobile Spa.

Mobile Spas Might Be The Ideal Solution

The good news for Holly and others with Sensitive Skin is, with a mobile spa service that comes to your house, you don’t have to worry about being exposed to synthetic fragrances in your own home because you have more control over your own environment.

You also don’t have to compete with appointments that might be happening concurrently in the spa. Just remember, when you make your appointments with Homespunspa Mobile Spa, remind us to bring our unscented skin care products (like cleansers and massage oil), not to bring our essential oils, and not to wear any products that contain fragrances (like hairspray and deodorant).

Having Sensitive Skin doesn’t have to slow you down. Just be mindful about what you’re doing and how your skin is responding. Take special notice of how you’ve been feeling lately (have you been angry, irritable, aggressive, frustrated, impatient, or stressed lately?) and if your moods connect with a flare up in your skin. Keep track of your observations in a journal, and once you find what’s working for you, stick with it!

About the Author

Maria Koropecky is a Spa Therapist and Writer who specializes in relaxation and wellness. Maria is currently accepting wellness blogging opportunities so contact Maria today to make arrangements for your blog.

How to Blend Essential Oils for Synergy

Posted by Maria on August 22, 2018 under 31 Blog Posts in 31 Days, Aromatherapy, Ingredients, Spa and Sleep Dictionary, Uncategorized | Be the First to Comment

by Maria Koropecky, Homespunspa owner

Did you know there’s a job title out there called, “The Nose?”

Noses are Master Perfumers who work in the billion dollar fragrance industry. Not only do Noses have exceptional olfactory discernment, they’re also artists and chemists and they create aromas and fragrances that the rest of us will resonate with on a very deep, emotional level.

Let me give you an example of how perfumery works.

I had my first brush with the science behind the perfume back in the early 1980’s from a Bloomingdale’s Perfume Spritzer. Calvin Klein’s Obsession perfume had just been launched and the Sales Lady described the perfume as having four distinct “scent stories” to its life when sprayed and worn on the body.

Initially, you get a really strong and bright blast of everything. Then, as the citrus layers (or top notes) fade and float away in the early minutes, a slightly deeper floral scent emerges. The floral tones (or middle notes) then give way into a more exotic layer of fragrance (more middle notes) and then after a few hours of prominence, the exotic notes give way to a more subtle, deeper, and woodsier scent. In other words, at the end of the day, you’re left with mostly base notes.

The next time you smell a really complex fragrance, think about the Nose who composed it because all along, they were thinking about you!

Perhaps you’d like to do the same. Does telling stories with aromas sound like a career for you?

Essential oils in a lavender field.

If you’d like to see if you have a knack for aromatherapy and try your hand at being a Nose, start with creating your own essential oil blends. The goal of blending essential oils is to create an aroma which becomes greater than the sum of its individual parts, and this fusion is called, “Synergy.”

Synergy is wow! Synergy brings all of the healing properties of each essential oil to a whole new level. It’s off the charts!

In my online store, cruisingintowellness.com, I sell many different, high quality essential oils that you can play with. But which ones do you start with first?

As a spa professional who has been using therapeutic essential oils for almost 20 years, I recommend starting your collection of essential oils with familiar scents. Think about your favourite flowers, or soaps, or the flavour combinations that you like when eating certain family recipes. What you already like will give you clues.

Also, each essential oil belongs to a scent family. Once you have a few ideas, consider essential oils that may be related. I personally like to group essential oils by whether they warm me up or cool me down.

Warming Scent Families

  • Citrus: Bergamot, Grapefruit, Lemon, Lemon Balm, Lemon Verbena, Lemongrass, Lime, Mandarin, Orange, Petigrain, Tangerine.
  • Spicy: Bay, Black Pepper, Cardamom, Cinnamon, Clove, Juniper Berry, Nutmeg.
  • Tropical, Exotic: Ginger, Grapefruit, Jasmine, Lemon, Lemongrass, Line, Mandarin, Myrrh, Orange, Palmarosa, Tangerine, Vanilla, Ylang Ylang.
  • Floral, Rose: Clary Sage, Coriander, Geranium, Jasmine, Neroli, Palmarosa, Petitgrain, Rose, Rosewood, Ylang Ylang.
  • Sweet, Mellow: Benzoin, Cardamom, Mandarin, Myrrh, Spearmint, Ylang Ylang.

Cooling Scent Families

  • Minty: Cajeput, Eucalyptus, Ginger, Peppermint, Spearmint
  • Mediterranean, Herb: Basil, Chamomile, Dill, Lavender, Lemon, Marjoram, Oregano, Rosemary, Sage, Thyme
  • Woodsy: Cedarwood, Cypress, Fir, Juniper Berry, Peppermint, Pine, Rosewood, Sandalwood, Spearmint, Thyme
  • Earthy, Nutty: Benzoin, Frankincense, Myrrh, Patchouli, Tea Tree, Vetiver
  • Fresh, Aquatic: Eucalyptus, Eucalyptus Citriodora, Ginger, Grapefruit, Lavender, Lemon, Peppermint, Rosemary, Spearmint.
  • Liquorice: Anise, Basil, Fennel, Star Anise

Top Notes, Middle Notes, and Base Notes

When reading my story about Obsession, you may have noticed my references to Top Notes, Middle Notes, and Base Notes. Knowing which essential oil is considered a Top Note, Middle Note or Base Note is another way to blend essential oils for optimum potency.

Blending perfume is like composing harmonious chords in music and you can learn to tune your nose (like a Nose!) and like you would your ears and hearing to recognize sharps, flats, perfect pitch, and harmony.

To further the musical analogy, a well-tuned (or balanced) perfume usually includes a Top, Middle, and Base note in its recipe. Notes are categories that loosely reflect the endurance and evaporation rates of essential oils.

The science of how this works is inexact though because each essential oil is made up of many compounds which evaporate (or try to escape) at different rates, so a single oil like Jasmine, can spread across the board into all “note” categories, depending on how it’s used. Plus, the behaviour of the essential oil will also be influenced by its shelf age, weather conditions during the growing season, production quality, how it’s combined with other ingredients, and even your own mood.

Arguably, you’ll never smell the exact same scent twice. Still, it’s useful to know how to build fragrance blends while keeping notes in mind.

  1. Top Notes are the light, bright, fresh, stimulating, and immediately-noticed aromas. Scent vanishes within hours and has low endurance. Try Basil, Bay, Bergamot, Eucalyptus, Fennel, Grapefruit, Lemon, Lemongrass, Peppermint, Petitgrain, Pine, Spearmint, or Tangerine.
  2. Middle Notes are the heart, the body, the dominant character of the blend. Scent lasts 24-60 hours. Try Black Pepper, Cardamon, Chamomile, Clary Sage, Cypress, Geranium, Jasmine, Juniper Berry, Lavender, Marjoram, Neroli, Palmarosa, Rose, Rosemary, Thyme, or Ylang Ylang.
  3. Base Notes are the sedative and calming anchor notes used to fix (set or preserve) the blend. Scent lasts from 60 hours to 6 to 7 days and has high endurance. Try Benzoin, Cedarwood, Frankincense, Ginger, Patchouli, Sandalwood, Tea Tree, Vanilla, or Vetiver.

Paper Test

To get an idea of how certain essential oils will perform together, do a paper strip test.

  1. First, have some coffee beans nearby so you can clear your nasal palette between aromas.
  2. Have several (10-12) testing steps pre-cut from sheets of paper about the width of your finger and the length of your hand.
  3. Carefully, place a drop of your essential oil on one end of one strip and write down the name of the essential oil on the paper.
  4. Repeat with more essential oils on separate strips.
  5. Then, arrange the strips into a fan and wave them in front of your nose. This works much better than sniffing from bottles.
  6. If you like the combination, go ahead and make a full-sized version.

Keep Track

Also, get into the habit of keeping a journal to record your recipes and impressions. When you sniff your new essential oil blends, make a note of what comes to mind.

Ask yourself the following questions:

  1. What is the scent like?
  2. Is the scent sweet, floral, citrus, woodsy? or
  3. Is the scent earthy, mossy, smoky, herbaceous, minty? or
  4. Is the scent free, medicinal, dry, heavy, light, exotic?
  5. Do you like the essence?
  6. What memories do these scents conjure up?
  7. What else can you observe?
  8. What would you change next time?

and write down your thoughts. You’ll love looking through your old notes as you make progress in your knowledge!

So that’s a peak into the world of perfumery and creating your own synergistic essential oil blends!

I originally wrote this information in my book, How to Throw a Home Spa Pajama Party the Homespunspa Way in 2006. If you’d like some home spa recipes and get a copy of my book, please email me and place your order.

Also, let me know if you’d like to buy some essential oils from my online store, cruisingintowellness.com.

Let your creative imagination soar! I’d love to hear about your synergistic blends in the comments!

About the Author

Maria Koropecky is a Spa Therapist and Writer who specializes in relaxation and wellness. Maria is currently accepting wellness blogging opportunities so contact Maria today to make arrangements for your blog.

27 Ways to Use Floral Waters

Posted by Maria on August 17, 2018 under 31 Blog Posts in 31 Days, Aromatherapy, Bath and Body, Cruising into Wellness store, Dear Homespunspa, Esthetics School, Face, Facials, Feet, Gift Ideas, Green Living, Hair, Home spa, Homespunspa, How to throw a home spa pajama party the Homespunspa way book, Ingredients, Mobile Spa, Nutrition, Pedicures, Seasonal, Self-Care, Skin Care, Sleep, Spa and Sleep Dictionary, Stress Management and Relaxation, Uncategorized, Wellness | Be the First to Comment

by Maria Koropecky, Homespunspa owner

9 floral waters.One of my mobile spa clients recently asked me if I knew of any good ways to stay cool this summer and I immediately suggested spraying floral water directly on the skin like a perfume!
Floral waters are popular in esthetics and spa treatments and are a safe and effective way to use aromatherapy!
They’re also a great way to beat the summer heat! But that’s just the tip of the iceberg!

What are Floral Waters?

Floral waters, also known as Hydrosols, are produced alongside essential oils during the steam distillation process. Floral waters possess both the qualities of the essential oil as well as the water-soluble components of the plant.
While Hydrosols are produced as a by-product of essential oils, these aromatic waters are much less concentrated than their essential oil counterparts. Floral waters are naturally very mild, so they’re safe to use on children, the elderly, and those with chronic afflictions.
Floral waters can be used daily and directly on the skin. Floral waters are gentler than essential oils and can be substituted for essential oils, if essential oils cause irritation.
Floral waters are used as astringents, toners, and healing sprays. They can be used in home spa recipes like cleansers, toners, masques, lotions, crèmes, or foot sprays.
Similar to essential oils, floral waters may be blended together to create synergies, or they can be added to blends containing essential oils. Not only do they heighten the effect of the blend, they also add subtle components of the plant to create a more complex bouquet.

Here are 27 Ways to use Floral Waters and the Best Ones for the Job

1. Signature Perfume (Blend two or more fragrances together) – Lavender, Lemongrass, Orange Blossom, Rose, Sandalwood, Ylang Ylang
2. Face Toner after Cleansing or Masque – Chamomile, Rose, Orange Blossom, Ylang Ylang
3. Skin Care (for hydrating dry skin and cooling hot or sensitive skin) – Lavender, Orange Blossom, Rose
4. Make-Up Remover – Orange Blossom, Rose
5. Rejuvenating Body Mist – Eucalyptus, Helichrysum, Lavender, Lemongrass, Myrtle, Orange Blossom, Peppermint, Roman Chamomile, Ravensara, Rose, Rosemary, Sandalwood, Spearmint, Tea Tree, Ylang Ylang
6. Sunburn Soother – Lavender, Orange Blossom, Roman Chamomile, Rosemary
7. Hair Rinse – Lavender, Roman Chamomile
8. Add to Shampoo & Conditioner (to help condition & add shine to hair) – Lemongrass, Peppermint, Roman Chamomile, Rosemary
9. Add to Liquid Hand Soap, Body Wash, & Bath Water – Eucalyptus, Lavender, Lemongrass, Orange Blossom, Peppermint, Roman Chamomile, Rose, Rosemary, Sandalwood, Spearmint, Tea Tree, Ylang Ylang
10. Remedy for Puffy, Dark Circles Under the Eyes (Just soak two cotton pads with the floral water and cover each eye for 10 minutes for an immediate and dramatic reduction in puffiness and dark circles). – Roman Chamomile
11. Foot Spray and Foot Soak – Eucalyptus, Peppermint, Roman Chamomile, Spearmint, Tea Tree
12. Room Spray to Freshen Air – Eucalyptus, Helichrysum, Lavender, Lemongrass, Myrtle, Orange Blossom, Peppermint, Roman Chamomile, Ravensara, Rose, Rosemary, Sandalwood, Spearmint, Tea Tree, Ylang Ylang
13. Car Spray for Long Road Trips – Eucalyptus, Lemongrass, Peppermint, Rosemary, Ylang Ylang
14. Sleep Aid –Lavender, Roman Chamomile, Sandalwood
15. Anti-Depressant – Orange Blossom
16. Hot Flash Buster – Lavender
17. Cold Compress – Lavender, Eucalyptus, Rosemary, Peppermint, Spearmint
18. Hot Compress – Ylang Ylang, Rose, Sandalwood
19. Linen Spray while Ironing – Eucalyptus, Helichrysum, Lavender, Lemongrass, Myrtle, Orange Blossom, Peppermint, Roman Chamomile, Ravensara, Rose, Rosemary, Sandalwood, Spearmint, Ylang Ylang.
20. Add To The Final Rinse Water In Your Laundry Washing Cycle – Orange Blossom, Rose
21. Immune Booster – Eucalyptus, Tea Tree
22. Anti-Inflammatory (skin conditions) – Lavender, Roman Chamomile, Rose
23. Memory Enhancer – Rosemary
24. Digestive Support – Lemongrass, Rosemary
25. Safe-for-Children Wet Wipe (A few squirts on a tissue makes a great natural wet-wipe) –  Eucalyptus, Helichrysum, Lavender, Lemongrass, Myrtle, Orange Blossom, Peppermint, Ravensara, Roman Chamomile, Rose, Rosemary, Sandalwood, Spearmint, Tea Tree, Ylang Ylang
26. Add to Bathwater to Calm a Restless Baby – Lavender, Roman Chamomile
27. To Sanitize Hands, Toilet Seats, Tables, Utensils, etc. – Lavender, Ravensara, Roman Chamomile, Rosemary, Tea Tree

As you can see, the applications are endless!

What are your favourite ways to use floral waters? Let us know in the comments.

And if you’d like to buy a bottle of your favourite floral water, I carry all of the above mentioned floral waters including: Eucalyptus, Helichrysum, Lavender, Lemongrass, Myrtle, Orange Blossom, Peppermint, Roman Chamomile, Ravensara, Rose, Rosemary, Sandalwood, Spearmint, Tea Tree, & Ylang Ylang in my online store, www.CruisingIntoWellness.com.

120ml bottles from $11.99 CAD. Also available in 15ml/.5oz (travel) sizes.

To place an order, please email me at homespunspa.

Time for Medieval Thymes!

Posted by Maria on September 13, 2017 under Aromatherapy, Cruising into Wellness store, Gift Ideas, Green Living, Photo gallery, Recipes, Seasonal, Self-Care, Stress Management and Relaxation, Uncategorized, Wellness | Be the First to Comment

by Maria Koropecky

As many of you know, I’m passionate about wellness and I love helping people be proactive about their health. To further support my clients with their health and wellness, I’ve opened an online store called Cruising into Wellness.

Please tell your friends about cruisingintowellness.com and if you’d like, make a purchase and I can bring your order to you at your next mobile spa appointment.

Also, for the month of September, 2017, the entire Medieval Thymes collection is on sale and here’s the story behind this unique collection.

As the urban legend goes, during the time of the plague in the 1300’s, four thieves created a secret recipe to protect themselves. Also known as Thieves Remedy, the essential oils used have many benefits.

Medieval Thymes collection

Medieval Thymes collection

Although their motives weren’t at all altruistic, (because they were pillaging), the thieves still managed to do some good for the world by creating a recipe that would be passed down from generation to generation, helping countless people with their health and wellness along the way.

I often wonder how the medieval thieves came up with this concoction in the first place back in the 14th century. I can just picture them cooking up the herbs and spices by day and then going around town stealing by night.

Apparently, when they were finally caught, the court gave them leniency if they gave up their recipe that was keeping them from catching the Plague even though they were constantly exposed to it. It looks like they “borrowed” the practice of wearing this aromatic perfume, so to speak, from the physicians of the day, who were doing something similar.

Anyway, the essential oils in this legendary recipe include Clove Bud, Lemon, Cinnamon, Eucalyptus, Rosemary, Thyme, and Myrrh, and together they have a comforting, medicinal aroma.

Personally, with or without this colourful history, I think it’s a good idea to stock up on our Medieval Thymes products, especially since we’re starting a new school year and are heading into the winter months.

And…right now…

the entire Medieval ThymesTM collection is on SALE! Save 15% on Medieval Thymes until September 30, 2017.

Visit www.cruisingintowellness.com and place your order today!

We have 4 products in our Medieval Thymes collection:

1. MEDIEVAL THYMES PURE MIX: Add 5-6 drops of Medieval Thymes Pure Mix to a diffuser. Ideal for inhalation or diffusion.

Medieval Thymes Pure Mix Essential Oil blend

Medieval Thymes Pure Mix Essential Oil blend

2. MEDIEVAL THYMES BLEND DROPPER: Massage a generous layer of Medieval Thymes Remedy Blend to the nape of the neck, bottoms of feet, on wrists, or distressed areas daily.

Medieval Thymes blend dropper

Medieval Thymes blend dropper

3. MEDIEVAL THYMES BLEND ROLL-ON: Roll-on Medieval Thymes Remedy Blend to the nape of the neck, bottoms of feet, on wrists, or to distressed areas daily.

Medieval Thymes blend roll-on

Medieval Thymes blend roll-on

4. MEDIEVAL THYMES SPRAYS: Use daily. Spray above head while breathing deeply. Spray on hands, chest, and on bottoms of feet. Use as a room deodorizer.

Medieval Thymes spray

Medieval Thymes spray

This is the perfect time for Medieval Thymes! Contact me if you have any questions or would like to make a purchase. And let me know what you think about my new store, cruisingintowellness! Be Well, Maria

Happy Garlic Day!

Posted by Maria on April 19, 2017 under Aromatherapy, Ayurveda & Elemental Nature, Bath and Body, Esthetics School, Face, Feet, Hair, Hands and Nails, Home spa, Homespunspa, How to throw a home spa pajama party the Homespunspa way book, Ingredients, Newspapers and Newsworthy, Nutrition, Self-Care, Skin Care, Spa and Sleep Dictionary, Stress Management and Relaxation, Uncategorized, Weight Management, Wellness | Be the First to Comment

by Maria Koropecky, Homespunspa owner

When you think of a spa, you probably don’t think about garlic at the same time, but did you know that garlic is actually a supernatural spa ingredient?

In honour of National Garlic Day on April 19th, here’s a quick snapshot about how garlic is used in cosmetics and how it can be used in the home spa.

GARLIC (Allium sativum):

  • Home spa recipes: extracts, baths, lotions. Garlic among the roses.
  • Role in cosmetic formulation: skin conditioning, masking.
  • Baths: Add whole cloves with their peel to bathwater for antibacterial, antifungal and antiviral properties, and to treat ACNE scars.
  • Body: Add extract to a lotion to rub Rheumatic pain and to disinfect insect bites.
  • Feet: Apply to feet to heal corns and bunyans.
  • Food: Eat for flavour and nutrition and to help with colds, flu, asthma, bronchitis, fatigue, digestive problems, high blood pressure, vericose veins, Rheumatism, and to support healthy cholesterol levels.
  • Balances: Root (1st) and Third Eye (6th) chakras plus reduces Vata (Infinity/Air), Increases Pitta (Fire), Reduces Kapha (Water/Earth).
  • Find in: Healthfood stores, grocery stores, markets, wellness centres, pharmacies, cosmetics, food products, medications/supplements, gardens.
  • Caution: Garlic’s odour may be overpowering to the people around you.

Here’s a quote that talks about the aromatherapy side of garlic:

“I could smell garlic, butter, and wine – the world’s most delicious flavor combination. It made me feel warm, like the first few sips of wine always do,”
~ Sarah Jio, The Violets of March

So as you can see, even though it’s known as the “smelly rose,” garlic is still loved by millions around the world and has been regarded as both a food and a remedy since ancient times.

9 Ways to Manage Stress During the Holidays

Posted by Maria on December 9, 2016 under Aromatherapy, Facials, Fashion, Gemstones & Crystals, Gift Ideas, Home spa, Homespunspa, Life Coaching, Manicures, Massages, Meditation, Mobile Spa, Nutrition, Pedicures, Photo gallery, Pop-Psychology, Seasonal, Self-Care, Stress Management and Relaxation, Uncategorized, Weight Management, Wellness | Be the First to Comment

by Maria Koropecky, Homespunspa owner
The holidays are just around the corner and for many of us, the winter season means extra food and drinks and finding the time for decorating, shopping, gift wrapping, office parties, travelling, and getting together with friends and family.

Although the song says, “It’s the most wonderful time of the year,” getting caught up in the spirit of the holiday season can also be very stressful, especially if you add snow storms and winter driving to the list.

Many of my clients ask me, ‘is there a way to enjoy the holiday season without feeling stressed, tired, and overwhelmed?’

The answer is ‘yes.’ Yes, it is possible to maintain your health and well-being and not get stressed out during the festive holiday season.

So, if you have concerns like:

• How can I better manage my stress during this busy time of year?

• How can I stick to my eating plan when everywhere I look, I see cookies and chocolates and all kinds of delicious treats? and

• How do I get along better with my extended family and enjoy our visits?…

Read on.

Here are 9 Ways to Manage Stress During the Holidays

1. Get some wellness coaching

With a few sessions with a wellness coach, you will reduce stress, stay on top of your to-do list, make a plan to eat well, and have better relationships with your friends, co-workers, and family members. It’s about navigating the waters rather than getting caught up in the current. Working with a wellness coach will help you glide through the holidays with finesse and start the new year off on the right foot.

2. Drink lots of water, hot lemon water, coconut water, and clear herbal tea

Staying hydrated will help you:

  • maintain your energy and not become fatigued,
  • stay warmer on those chilly days,
  • boost your immune system and reduce the chance of catching a cold or flu,
  • control your appetite,
  • avoid gaining some extra pounds,
  • and better digest those rich foods you’ll find at holiday parties.

So, instead of drinking too much caffeine or alcohol during this festive season, drink a glass of coconut water or a mug of hot lemon water or herbal tea, whenever you can.

3. Sniff away your stress with aromatherapy

My favourite scent during this time of year is Cinnamon & Clove essential oil. It’s like holiday baking without the calories and lends a homey, comforting, and warming note to any room.

4. Give yourself a Reflexology foot massage

Often, stress shows up in our neck and shoulders. One day, I realized that the words “should” and “shoulders” are related and many of us carry our shoulds on our shoulders, like painful burdens. With Reflexology, you can work your own shoulders by massaging the acupressure points on the area just under the baby toes on the soles of your feet.

5. Wear gemstone jewellery

December is a great time of year to wear your best gemstone jewellery! I love gemstones because they’re so pretty! I love having them in my energy field and for the festive season, I recommend silvery-black hematite for stress and dark red garnet for love and joy.

6. Take a moment to breathe and be grateful

Whenever you’re feeling overwhelmed or just need a little break from the hustle and bustle of your day, take a few deep breaths through your nose and out through your mouth to ground yourself. As you’re breathing slowly, think of things you’re grateful for. This will help you switch your focus to more positive thoughts.

7. Spend some time outside

Go outside and get some fresh air. It’s invigorating and will help clear your mind.

8. Lend a helping hand

Earlier this morning, I shoveled my driveway after a big snowfall (see #7) and after I was finished, I helped my next door neighbours with theirs. It felt really good to pitch in and help someone out.

9. Call Homespunspa Mobile Spa

I know it seems counter-intuitive to book yet another appointment during this busy time of year, especially for something like a massage where you can’t multi-task. However, it’s important to continue practicing your self-care and take the time to top up your own tank so that you can keep up with the demands on your time and energy. There’s also nothing more healing than therapeutic touch. Luckily, as a mobile spa, we come to you and will give you relaxing spa services in your very own home. We offer massages, manicures, pedicures, and facials to help people relax, look better, and feel better.

To schedule an appointment for mobile spa services and wellness coaching, please call Maria @ 250-812-3487 or email: homespunspa@shaw.ca.

I hope these 9 tips will help you reduce and even avoid stress over the holidays. If you have any tips to share, feel free to add your comments about minimizing stress below. Thanks!

Happy holidays!

Don’t Let Jet Lag Keep You Grounded

Posted by Maria on August 16, 2016 under Aromatherapy, Creating Wellness ebook, Energy Healing, Fitness, Gemstones & Crystals, Homespunspa Wellness Tour, Ingredients, Life Coaching, Massages, Nutrition, Photo gallery, Seasonal, Self-Care, Sleep, Spa and Sleep Dictionary, Stress Management and Relaxation, Travel, Uncategorized, Vancouver 2010 Olympic Games, Wellness, Yoga | Be the First to Comment

by Maria Koropecky, Wellness Coach

I’ve got travel on my mind!

First, with the Summer Olympics being a big draw, the International Olympic Committee has predicted that 480,000+ tourists and sports fans will travel from all corners of the earth to Rio de Janeiro, Brazil for the Olympic and Paralympic Games in August, 2016. That’s a lot of zig-zagging across the planet!

Also, many of my friends are currently travelling for their summer vacations, getting one last trip in before school starts, to all kinds of wonderful places all over the world, and I love hearing about their adventures.

As for me, I’m in the process of planning a Transformation is Possible Cruise to Alaska in August, 2017, which will be all about coaching and wellness, which I’ll tell you more about in the coming months, because you’re invited to join me!

Anyway, with all of this talk of travel, I thought it would be nice to write a blog post on how to minimize Jet Lag so everyone can enjoy their trips more fully.

don't let jet lag keep you grounded.

I don’t want Jet Lag to keep anyone grounded.

The formal name for Jet lag is “desynchronosis” which is a fancy way of saying, “out of sync” which makes sense. It’s also called “flight fatigue.”

Jet Lag is not fun. Thank goodness it’s only temporary! This sleep disorder happens when our body’s natural circadian rhythms aren’t matching up with the local time and the delay can feel quite debilitating.

Symptoms of Jet Lag include:

  1. fatigue
  2. digestive disorders such as constipation, diarrhea, and nausea,
  3. dehydration,
  4. anxiety,
  5. disorientation, confusion, and inability to concentrate,
  6. dizziness & grogginess,
  7. headache,
  8. irritability,
  9. sweating,
  10. general malaise,
  11. mild depression, and
  12. insomnia, disrupted sleep, and irregular sleep patterns.

Depending on whether you’re heading West or East and the time of day you’re travelling, it takes about one day for each time zone you’ve crossed to realign your body clock to your new (or regular) time zone.

Although some Jet Lag is unavoidable while traveling great distances by airplane, it’s still possible to keep disruption to a minimum and get the circadian rhythms humming again sooner rather than later.

9 Tips to Minimize Jet Lag

1. Stay hydrated:

Cabin air can be very dehydrating and being dehydrated is already uncomfortable. Symptoms from dehydration overlap with symptoms of Jet Lag and you don’t want to amplify your Jet Lag by starting off as weak and dehydrated. So, even if you don’t feel thirsty, drink at least one glass of water for every hour you’re in the air. Also, avoid drinking too much caffeine or alcohol during your flight.

2. Use ginger:

Ginger is good for nausea and headaches so if you can, bring some ginger essential oil with you (perhaps in a pump spray bottle), or drink ginger ale or ginger tea, or eat some Sushi with pickled ginger before your flight at the airport.

3. Consider melatonin:

To ease your transition to the new time zone and to reset your body clock, consider taking melatonin, either as a nonprescription drug or from a food source like cherries. Please see my blog post, “Top of your day with a cherry”

4. Try Reflexology:

Speaking of melatonin, you can also use Reflexology to stimulate the production of this sleep-regulating hormone by applying pressure to the Pineal gland points on your hands, feet, or ears. To work this reflexology point on the feet, use your index finger and press in and down on the outside edge (or medial side) of your big toe, just above the midway bump at the base of the nail.

5. Get some pre-flight life coaching:

If you’re feeling anxious about flying and are a nervous traveller, book a session with a life coach like me before your trip. A coach can be very calming and reassuring. On top of that, voicing your concerns and imagining a smooth flight without any complications, including Jet Lag, ahead of time, will also work wonders.

6. Wear gemstone jewellery:

Travellers have been carrying healing crystals for their protective and healing properties on their journeys for thousands of years. Wearing gemstone and crystal jewellery is an excellent and easy way to ensure a safe and pleasant voyage. Crystal jewellery also looks nice and makes a great conversation starter. I recommend Turquoise to safeguard your possessions and to facilitate communication, Yellow Jasper to calm nausea or motion sickness, and silvery-black Hematite to help get rid of Jet Lag. Of course, there’s also the perfectly-named Jet stone which offers protection, helps clear negativity, and brings good luck.

7. Get up and stretch:

Every few hours, take about 15 minutes to stretch your muscles from head to toe. Roll your neck, shoulders, wrists, and ankles and twist at your waist from side to side. All the better if you practice yoga. You can stretch while seated of course, but it’s even better when you get up mid flight and walk up and down the aisle a few times to get your circulation going and stretch while standing up.

8. Go outside when you can:

Once you arrive, spend time outside in nature and then you’ll receive natural cues from the environment that will help your body reset itself to your new surroundings. Also, if you happen to catch some rays, you’ll also get some Vitamin D which will help boost your immunity. Please read my blog post, “It’s Vitamin D Day”.

9. Get a massage:

As a massage practitioner, I recommend getting a massage to minimize the amount of time it takes to recover from Jet Lag. Nowadays, you can get a chair massage at the airport or you can book a more extravagant massage at a spa at your destination. Either way, a massage will help you release tension and sleep better at night.

I hope these 9 tips will help you reduce and even avoid Jet Lag on your next trip. And if you have any tips to share, feel free to add your comments about minimizing Jet Lag below. Thanks!

Here’s a Calendar of Wellness & Health Awareness Days in 2016

Posted by Maria on February 1, 2016 under 31 Blog Posts in 31 Days, Aromatherapy, Ayurveda & Elemental Nature, Bath and Body, Books, Magazines, Music, Creating Wellness ebook, Dating, Dear Homespunspa, Energy Healing, Esthetics School, Face, Facials, Fashion, Feet, Fitness, Gift Ideas, Green Living, Hair, Hands and Nails, Home spa, Homespunspa, Homespunspa Wellness Tour, How to throw a home spa pajama party the Homespunspa way book, Humour, Ingredients, Life Coaching, Manicures, Massages, Meditation, Mobile Spa, Newspapers and Newsworthy, Nutrition, Pedicures, Pets, Photo gallery, Pop-Psychology, Recipes, Seasonal, Self-Care, Skin Care, Sleep, Spa Party, Spa Review, Spa and Sleep Dictionary, Spirituality, Stress Management and Relaxation, Supernatural Spa on VoiceAmerica, TV Shows & Movies, Travel, Uncategorized, Vancouver 2010 Olympic Games, Weight Management, Wellness, Yoga | Read the First Comment

by Maria Koropecky, Wellness Coach

Here’s a calendar of Wellness and Health Awareness Days, Weeks, and Months for Canadians in 2016. Hopefully, these health promotion days will inspire you to practice self-care throughout the seasons. (For a deeper look at why self-care is so important, please read my blog post “Is Self-Care Selfish?”

On occasion, I’ve also included links to blog posts I’ve written about practicing on-going self-care that tie into these events and to my Homespunspa Mobile Spa and wellness coaching services. I’ve just realized how much writing I’ve been doing over the last few years! :)

As I’m compiling this list, I’m counting my blessings and I’m really grateful for my good health. With these special days and holidays as door openers, there are literally hundreds of ways we can all reach out to the people around us and celebrate life together.

Please visit Health Canada for active links to the websites of the health-related organizations. Also, if any of these organizations resonate strongly with you, consider volunteering, donating money, or participating in their events. As you can see, there are lots of needs to fill in this world, so help where you can (especially if you’re looking for your life’s purpose) to make the world a better place for all of us.

P.S. #1: As you read this list, you might find yourself saying, “There’s a day for that?” more than once. To answer your question, yes, yes, there is. Thank you to all of the creative and caring people out there who have worked so hard to make these dates official on local, national, and international calendars.

P.S. #2: I’d really love it if you’d share these blog posts via social media with your friends, family, co-workers, and clients. Thank you in advance.

P.S. #3: If you know of a special health- and wellness-related day, week, or month that I haven’t mentioned, please leave a comment and let us know about it and I’ll update the list.

P.S. #4: If you have a wellness blog like mine, here’s a editorial calendar with tons of ideas of what you can write about over the course of the year. You’re welcome!

Wellness Oasis12 Months of Wellness and Health Awareness Days

In January, we have…

  • Alzheimer Awareness Month
  • Birthflowers of the Month include: Carnation, Snowdrop
  • Birthstones of the Month include: Emerald, Garnet, Rose Quartz
  • Cervical Cancer Awareness Month
  • Hot Tea Month (Tea Association of Canada) — Please see my blog post, “Less Caffeine is a Sleeper’s Dream.”
  • Human Trafficking Awareness Month
  • National Bath Safety Month (U.S.)
  • National Blood Donor Month
  • National Hobby Month (U.S.)
  • National Oatmeal Month (U.S.) — Please read my blog post, “Orange, Coconut & Cinnamon Cookie Recipe”
  • National Soup Month (U.S.)
  • National Train Your Dog Month (U.S.)
  • Walk Your Pet Month — Please read my blog post, “Highlights from my dog-sitting retreat to White Rock.”
  • New Year’s Day on January 1st — Please read my blog post, “Happy New Rear!”
  • Polar Bear Swim on January 1st
  • World Hypnotism Day on January 4th — Please read my blog post, “What is a Holistic Practioner?”
  • Clean Off Your Desk Day on January 11th
  • Human Trafficking Awareness Day on January 11th
  • National Rubber Ducky Day (U.S.) on January 13th
  • National Dress Up Your Pet Day (U.S.) on January 14th
  • SHE Day (600 Women talk business and leadership in Winnipeg, MB) on January 15th
  • Colour Days!!! Rainbow Day (let these colours inspire you throughout the day) (public Facebook Group) on January 17th
  • Ditch Your New Year’s Resolutions Day on January 17th — Please read my blog post, “Remember Your New Year’s Resolutions?”
  • National Non-Smoking Week from January 17th to January 23rd — Please see my blog post, “Is 2016 Your Year to Quit Smoking?”
  • National Popcorn Day (U.S.) on January 19th
  • Weedless Wednesday on January 20th
  • National Hugging Day on January 21st
  • National Answer Your Cat’s Question Day (U.S.) on January 22nd
  • Change a Pet’s Life Day on January 24th
  • Bubble Wrap Appreciation Day on January 25th
  • Family Literacy Day on January 27th — Please buy my Creating Wellness ebook on Amazon and read my blog post, “Sharing a Tip from my Creating Wellness Ebook on how to Sleep Better.”
  • International Lego Day on January 28th
  • Women’s Right to Vote in Canada 100th Anniversary on January 28th.

In February, we have…

  • Birthflowers of the Month include: Primrose, Violet
  • Birthstones of the Month include: Amethyst, Bloodstone, Moonstone, Onyx — Please read my blog post, “Cheers to the Chi Machine.”
  • Heart Health Month
  • National Cherry Month (U.S.) — Please read my blog post, “Top off your day with a cherry.”
  • Psychology Month — Please read my blog post, “How to feel a sense of wholeness within.”
  • Eating Disorders Awareness Week from February 1st to February 7th
  • Groundhog Day on February 2nd
  • Winter Walk Day on February 3rd — Please read my blog post, “Walking in a Winter Wonderland.”
  • World Cancer Day on February 4th
  • International Day of Zero Tolerance to Female Genital Mutilation on February 6th
  • White Cane Week (for the blind and vision-impaired community) from February 7th to February 13th
  • Chinese New Year Day of the Red Monkey Year on February 8th
  • Family Day in BC on February 8th
  • Sexual and Reproductive Health Awareness Day on February 12th
  • Valentine’s Day on February 14th — Please read my blog post, “Tips for Lips.”
  • International Flirting Week from February 14th to February 20th
  • Family Day in AB, SK, ON on February 15th
  • Westminster Kennel Club Annual Dog Show on February 15th and February 16th — Please read my blog post, “Highlights from my dog-sitting retreat to White Rock.”
  • Colour Days!!! Pink Day (let this colour inspire you throughout the day) (public Facebook Group) on February 17th
  • Random Acts of Kindness Day on February 17th
  • Love your Pet Day on February 20th
  • Walking the Dog Day on February 22nd
  • Tennis Day on February 23rd
  • Pink Shirt Day (anti-bullying movement) on February 24th
  • Oscar Sunday on February 28th — Please see my blog post, “SPARTY! So Glamourous!”
  • Floral Design Day on February 28th
  • National Science Day on February 28th
  • Leap Day on February 29th

In March, we have…

In April, we have…

In May, we have…

  • Birthflowers of the Month include: Hawthorne, Lily of the Valley
  • Birthstones of the Month include: Agate, Beryl, Chrysoprase, Emerald, Saffier
  • Celiac Awareness Month — Please read my blog post, “How to get rid of rash under breasts.”
  • Cystic Fibrosis Month
  • Food Allergy Awareness Month — Please see my blog post, “Can’t Have your Dairy and Yogurt Too?”
  • Foot Health Awareness Month — Please read my blog post, “It’s Footbath Friday.”
  • Hepatitis Awareness Month
  • Huntington’s Disease Awareness Month
  • MedicAlert Month
  • Multiple Sclerosis Month
  • National Hemochromatosis Awareness Month (Iron Overload)
  • National Pet Month (U.S.)
  • National Physiotherapy Month
  • National Skin Cancer Awareness Month (U.S.) — Please read my blog post, “Mountains or Molehills?”
  • Speech and Hearing Awareness Month
  • Vision Health Month
  • Great Canadian Shoreline Cleanups from March 1st to July 31st — Please read my blog post, “Clean Up Crew Heads to Gonzales Bay Beach.”
  • Executive Coaching Day on May 1st
  • Lyme Disease Awareness Day on May 1st
  • National Hospice Palliative Care Week from May 1st to May 7th
  • National Pet Week (U.S.) from May 1st to May 7th
  • Olympic Torch Relay for the Rio 2016 Games begins in Brasilia on May 3rd — Please see my blog post, “Olympics Day 1 and Homespunspa Was There!”
  • Walk So Kids Can Talk (event for Kids Help Phone) on May 3rd
  • World Asthma Day on May 3rd
  • World Press Freedom Day on May 3rd — Please read my blog post, “Homespunspa is Featured in Spa Life Magazine.”
  • May the Fourth Be With You Day (National Star Wars Day) on May 4th
  • Melanoma Monday on May 4th — Please read my blog post, “Mountains or Molehills?”
  • National Orange Juice Day on May 4th — Please read my blog post, “Put your feet up — home spa masque recipe for your good ol’ feet.”
  • Cinco de Mayo on May 5th
  • National Day of Prayer (U.S.) on May 5th
  • Save Lives: Clean Your Hands (WHO’s global annual call to action for health workers) on May 5th — Please read my blog post, “Washing Dishes — Good Clean Fun.”
  • World Pulmonary Hypertension Day on May 5th — Please read my blog post, “Do you have Insomnia?”
  • International No Diet Day on May 6th
  • National Tourist Appreciation Day (U.S.) on May 6th
  • Space Day on May 6th
  • HerbDay on May 7th — Please read my blog post, “Sage: A Scent for the Season.”
  • Join Hands Day (dedicated to bringing a union between the older & younger generations) on May 7th — Please read my blog post, “We Love Referrals! :)
  • National Babysitters’ Day (U.S.) on May 7th
  • World Labyrinth Day on May 7th — Please read my blog post, “Find Peace of Mind As You Walk a Labyrinth.”
  • Mental Health Week from May 2nd to May 8th — Please read my blog post, “There’s no crying in baseball.”
  • Mother’s Day on May 8th — Please read my blog post, “Give the Gift of Homespunspa Mobile Spa this Mother’s Day.”
  • White Lotus Day (encouraging meditation) on May 8th
  • World Red Cross Day on May 8th
  • Naturopathic Medicine Week from May 9th to May 15th — Please read my blog post, “I’m going on a Wellness Tour.”
  • National Nursing Week from May 9th to May 16th
  • Sun Awareness Week (U.K.) from May 9th to May 16th — Please read my blog post, “Ask Maria about Aveda.”
  • International Awareness Day for Myalgic Encephalomyelitis, Fibromyalgia and Multiple Chemical Sensitivity on May 12th
  • International Nursing Day on May 12th
  • International Hummus Day on May 13th
  • Friday the 13th on May 13th, 2016 — Please see my blog post, “Are you a Superstitious Sleeper?”
  • International Migratory Bird Day on May 14th
  • International Coaching Week (ICW) (International Coaching Federation) from May 16th to May 22nd — Please read my blog post, “How to use the Acceptance Factor to Shift Subconscious Beliefs.”
  • Colour Days!!! Turquoise/Teal Day (let this colour inspire you throughout the day) (public Facebook Group) on May 17th
  • International Day Against Homophobia on May 17th
  • World Hypertension Day on May 17th
  • International Museum Day on May 18th
  • World Autoimmune Arthritis Day on May 20th
  • National Learn to Swim Day on May 21st
  • World Day for Cultural Diversity for Dialogue and Development on May 21st
  • Paramedic Services Week from May 22nd to May 28th
  • Victoria Day on May 23rd — Please read my blog post, “Victoria is the Fashion Capital of Canada.”
  • Sunscreen Day on May 27th
  • Amnesty International Day on May 28th
  • International Jazz Day on May 28th
  • National Multiple Births Awareness Day on May 28th
  • World No-Tobacco Day on May 31st
  • Bike to Work Week BC from May 30th to June 5th

In June, we have…

In July, we have…

  • Birthflowers of the Month include: Delphinium, Larkspur, Water Lily
  • Birthstones of the Month include: Carnelian, Ruby
  • National Blueberry Month (U.S.)
  • Personal Health Month — Please see my blog post, “Stay Cool as a Cucumber this Summer.”
  • Great Canadian Shoreline Cleanups from March 1st to July 31st — Please read my blog post, “Clean Up Crew Heads to Gonzales Bay Beach.”
  • Canada Day on July 1st — Please read my blog post, “My Pick for the #1 Spa Ingredient Native to Canada (2014)”
  • Independence Day (U.S.) on July 4th
  • International Kissing Day on July 6th
  • World Chocolate Day on July 7th
  • World Population Day on July 11th
  • National Nude Day on July 14th
  • Colour Days!!! Blue Day (let this colour inspire you throughout the day) (public Facebook Group) on July 17th
  • Cousins Day on July 24th
  • International Self-Care Day (ISF) on July 24th — Please read my blog post, “Is Self-Care Selfish?”
  • Parents Day on July 24th
  • Aunt and Uncle Day on July 26th
  • World Hepatitis Day on July 28th
  • Color Me Rad 5K Run (Vancouver) on July 30th
  • International Day of Friendship on July 30th — Please see my blog post, “Checklist for a Successful Spa Party.”

In August, we have…

In September, we have…

In October, we have…

In November, we have…

In December, we have…

Sharing a Tip From My Creating Wellness Ebook on How to Sleep Better

Posted by Maria on January 7, 2016 under Aromatherapy, Books, Magazines, Music, Creating Wellness ebook, Dear Homespunspa, Energy Healing, Esthetics School, Fitness, Gift Ideas, Green Living, Home spa, Homespunspa, Homespunspa Wellness Tour, Life Coaching, Massages, Meditation, Mobile Spa, Newspapers and Newsworthy, Nutrition, Photo gallery, Seasonal, Self-Care, Sleep, Spa and Sleep Dictionary, Spirituality, Stress Management and Relaxation, TV Shows & Movies, Uncategorized, Weight Management, Wellness | Read the First Comment

by Maria Koropecky, Author of Creating Wellness

I’m so excited to announce that my Creating Wellness ebook is now available on Amazon.com and I’d like to share a tip on how to sleep better to give you a taste of what’s inside.

Creating Wellness ebook now on Amazon.com

First a few words on the importance of being healthy.

As Count Tyrone Rugen said in The Princess Bride, “Get your rest. If you haven’t got your health, you haven’t got anything.”

Being healthy means having the freedom to do whatever you want with your life.

I believe many illnesses are largely preventable and it all comes down to a person’s ability to relax. I wrote Creating Wellness because I’ve observed that high levels of stress are lurking behind the scenes of many illnesses and managing stress is a big piece of the healthy lifestyle puzzle.

Having a chronic disease is not only challenging, but it keeps people from pursuing their dreams and achieving their goals. Poor health is often a huge, all-consuming distraction and results in people spending their time seeking medical attention, standing in line to fill prescriptions, dealing with side effects of medications, worrying about finances and/or the future, and trying to cope with pain, etc., instead of doing their own things that bring them joy.
The good news is, there’s still time to make small lifestyle changes NOW — like quitting smoking, exercising more, fueling your body with more nutritious food, getting regular massages, establishing healthy sleep habits, and speaking your truth — that will save you tremendous expense and suffering later. Maria Koropecky ~ Creating Wellness

Creating Wellness includes practical tips to help people relax and folding them into your life may prevent illnesses from showing up in the first place.

Here’s a tip on how to sleep better:

Also, make sure your bedroom is as dark as can be while you’re sleeping and you don’t have any bluish lights turned on (like the lights from your TV, computer, cell phone and even your alarm clock/radio) in the hours before you hit the pillow.
Blue lights can really interfere with the sleep cycle because historically, blue lights mean daylight in our brain, which means it’s time for us to be busy and productive, not resting. Maria Koropecky ~ Creating Wellness

Turn off blue lights to sleep better at night.

Turn off blue lights to sleep better at night.

Creating Wellness is also available on Amazon Canada.

This short ebook is a quick read, has lots of cheery photos, and contains some practical tips on how to relax and manage stress. If you want to be healthier and are committed to making some lifestyle changes, than reading Creating Wellness is a good start.

# # #

To schedule an interview with Creating Wellness author, Maria Koropecky, please email.

Also, if you get a chance to read Creating Wellness, please leave a review on my Amazon page. I’d really appreciate it! Thanks!

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