Tracy's Treat: Focus Essential Oil Blend

Stay focused throughout the day with my blends of essential oils. I like to put it in a little roller or spray bottle. Find a great bottle and diffuser options on Amazon. I also recommend choosing a highly therapeutic brand of essential oils.


Citrus Blend
1. Grapefruit Essential Oil
2. Lime Essential Oil
3. Bergamot Essential Oil
(Optional) doTERRA has an amazing blend called Citrus Bliss and In Tune that I love!

Mint Blend
1. Peppermint
2. (optional) Wintergreen

1. For a lipstick size roller fill 3/4 with a carrier oil (fractionated coconut oil, almond oil, jojoba oil) and 7 drops of each oil.
2. For 1 oz spray bottle fill 3/4 with witch hazel or distilled water and 10 drops of each oil.
3. For small diffuser place 2 drops of each oil. For larger diffusers place 4 drops of each oil.
4. (Optional) Find a cool car diffuser and place about 4 drops of peppermint essential oil to stay focused on the road.
5. Place a couple drops on your hands and rub on temples, sternum and take 3 deep inhales.

(FYI Citrus oils should not be used on the skin if you are going out in the sun)

Tracy's Tip: 5 Quick Tips For a Busy Schedule

When we get busy, our rituals or preparation for things seem to fall off our schedules. Finding ways to make rituals quick during busy times will keep us one track while still enjoying life.

1. Meal Prep
This is one thing that saves more time than we even know. Finding 30-60 minutes to prep meals for the week ensures we make better choices for our bodies and energy. Each night take 5 minutes to set things out for the next day and this will also make the morning run smoother. My recommended foods to eat weekly are dark leafy greens, avocado, protein, and nuts and seeds for snacks. I also choose a fruit to eat each week. And a simple nutritious meal to cook ahead of time that keeps in the fridge well is rice or beans. 

2. Evening calendar check in
Take 5-10 minutes each evening to check the next day's schedule so your mind prepares for what's ahead, and also if things need to be shifted. This alleviates some of the rushing thoughts about what needs to be done the next day when you lay down to sleep.

3. Top 3 focus
Looking at your entire to-do list every day is overwhelming. Instead, each morning look at your 3 things that are the most important to get done for the day. This helps clear your mind of all the extra clutter. Once you have a clear mind you can manage tasks more effectively, get them done quicker, and have more time to complete the extra less-important tasks on your list.

4. Use essential oils to stay focused
Great oils to help you stay clear and focused are the Mints and Citruses. Diffuse or place on temples and sternum. My favorites are peppermint and grapefruit.

5. Just Breathe
So many times we run from one thing to the next that we can't even remember what happened in our day! Create a reminder (either on your phone or a post-it note) to take 1-3 deep breaths before each new task. Some examples are breathing before you start your car, before you walk out your door, before you eat, or even before you pick up the phone. This slows down your action, checks your mind in with your body, and grounds you to the present moment.

Tracy's Treat: Cauliflower Crust Pizza

Who doesn't love Pizza? Anyone trying to maintain a healthy diet or cutting gluten may say they're feeling less than fond of one of America's favorite foods. A hot pie fresh from the oven is enough to make your mouth salivate and consider giving in, but you know afterward you'll feel bloated and sluggish among other adverse conditions that arise when we eat unhealthily.


But, the fantastic news is, you can have your pizza and eat it too with this cauliflower crust recipe. It's yummy. It's satisfying. And it's full of nutrition. Now, who doesn't love pizza?

-1 cup cooked, riced cauliflower
-1 cup shredded dairy-free mozzarella cheese (dairy free brand is Daiya)
-1 egg, beaten
-1 tsp dried oregano
-2 cloves minced garlic
-1/4 tsp garlic salt
-pizza sauce (~1/4 cup), shredded cheese (~1/3 cup), additional toppings.

To "rice" the cauliflower: remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree. If you don't have a food processor, you can grate the whole head with a cheese grater.

  1. Microwave riced cauliflower for 8 minutes, stirring gently halfway. One large head should produce approx 3 cups. Or you can cook on stovetop up to 12 minutes while gently adding in water (the remainder can be stored in the refrigerator for up to one week.)

  2. Preheat oven to 450 degrees. Line a cookie sheet with parchment paper.

  3. In a medium bowl, stir together 1 cup cauliflower, egg, and mozzarella. Add oregano, minced garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Just before popping in the oven brush with olive oil to help with browning.

  4. Bake at 450 for 15 minutes.

  5. Remove from oven. To the crust, add sauce, toppings, and cheese. Place under broiler at high heat just until cheese is melted. Approx 4 minutes.


Tracy's Tip: 5 Happiness Hijacking Triggers

Today our freedom gives us the power of choice. With this power, we can make choices to feel happy and thrive, or feel trapped and miserable. Certain choices we make can actually hijack our happiness. By eliminating these triggers as much as possible, we can choose to take back our happiness. Below are 5 triggers I recommend avoiding.

1. Gluten
Especially American-grown gluten, as it is heavily processed. Gluten irritates our guts causing an inflammatory response, which then sends a message to the brain "I don't feel good." In turn, we start to feel those not-so-good emotions. According to Dr. Kelly Brogran: "Gluten consumption has been linked to depression, seizures, headaches, anxiety, nerve damage, and ADHD-like symptoms."

2. Dairy
This is a hard one for many people because dairy actually has an opiate-like-high quality that makes us want it. The protein Casein in dairy is the culprit, not lactose. Casein has been shown to increase anxiety and depression.

3. Happiness-Sucking People
Just being around someone negative can influence your own mood. Creating a protective bubble around yourself when you spend time with these people can help you to stay grounded. Fill yourself daily with "Happiness-Enhancing People" to fuel up.

4. Sugar
We all love sugar. Why wouldn't we? It is 5 times more addictive than cocaine. "The average American eats a staggering 164 pounds of sugar per year," Dr. Brogran states. The crash after the sugar high, unfortunately, is a mixture of hormone imbalance, spiked inflammation. and brain starvation! And artificial sugars are not much better, as they imbalance hormones and the healthy bacteria in your gut.

5. Inconsistent Sleep Schedule
When we fall asleep and wake at different times we throw our circadian rhythm off every single day. When our sleep/wake cycle is off so is our stress hormone cortisol, which regulates our energy and our stress resilience. When our cortisol is low we also feel low.

(Resource: Kelly Brogan MD)

Tracy's Treat: Basil Turkey Burger

WOW! These were insanely delicious and EASY to make. If you don't like basil, you can omit it, but I recommend you give it a try because it really adds a ton of flavor! I have made them as full burgers and as sliders. It's your choice. I also do not eat on a bun, but add lots of toppings!


-Nonstick cooking spray (I prefer coconut oil spray)
-1 pound ground turkey
-1/2 tablespoon minced garlic
-1/8 teaspoon pepper
-1/8 teaspoon salt
-1/8 cup mayo (organic preferably)
-1-ounce fresh basil cleaned and finely chopped

1. Spray pan with oil and heat on medium heat.
2. In a large bowl combine turkey, basil, garlic, salt, and pepper. Add the mayo, stirring to combine. Shape patties and add to skillet
3. Cook until done, about 4-5 minutes each side.
4. Top with your favorite toppings: sprouts, avocado, tomato, lettuce, etc

(Resource: Food Network)

Tracy's Tip: 5 Bloat Free Options for Common Summer Foods

With summer picnics in full force, we can sometimes get stuck with more "heavy" or carb loaded food options. Below I show you how to naturally replace certain carb options out there to feel lighter and full this summer with high-quality gluten-free options.

Tracy's Tip: 5 Bloat Free Options for Common Summer Foods

1. Replace Bread
Try replacing your burger bun with large romaine lettuce leaves. Or, if you want a bread kind of feel, enjoy paleo style bread selections made with coconut flour or almond flour.

2. Use Quinoa in place of any recipe that calls for Rice
This way you get a fiber and protein rich swap without the bloat.

3. Add Teff flour 
Adding in this flour to your baked goods like brownies and cookies adds more nutritional value to your meal without losing the taste.

4. Take Digestive Enzymes or Essential Oils
Try a full spectrum enzyme before you eat to keep the bloat away, or even rub essential oils like Ginger and Peppermint in a clockwise motion on your belly after you eat. There is an amazing blend from doTERRA that I love called digestzen.

5. Chew More, Drink Less
Make sure to thoroughly chew grains, as this could be the main reason you are bloated. Our saliva contains enzymes needed to break down grains. Simply chewing more can help keep the bloat away. Drinking liquids (especially cold liquids) disrupts your digestive system from doing what it is meant to do, break down the food. Every time we put colder liquids down our mouth while we eat is also every time our digestive system has to reset and fire back up. Sometimes it can't catch up with this and in turn, we get bloated.


Tracy's Treat: Frozen Watermelon Popsicles

Keeping the body hydrated and eliminating common inflammatory foods can keep your skin clear this summer. Enjoy this cooling and fun way to enjoy a popsicle.

Tracy's Treat: Frozen Watermelon Popsicles

- 8 Watermelon Wedges
(local and/or organic seedless watermelon is best)
- 8 Popsicle Sticks
(can be purchased at any craft store)

1. Clean watermelon well. Scrub and rinse with vinegar/water mixture to clean best.

2. Cut watermelon into wedges and insert popsicle sticks into the rind.

3. Place on baking sheet and put in the freezer overnight or until frozen (about 1-2 hours).

4. Enjoy immediately.

(Resource:, Picture:

5 Steps to Clear Skin

With summer in full force, clear skin is what we all desire. Poor diet and a hectic lifestyle can, unfortunately, cause our bodies to react with inflammatory conditions on our skin like psoriasis, acne, eczema and rashes (i.e. dermatitis). But, there are steps we can all take to help clear up our skin.

Tracy's Tip: 5 Steps to Clear Skin

  1. Apple Cider Vinegar: Take 1 tablespoon ACV in a cup of water in the morning to clean out the system, soak in 1/2 cup ACV hot bath to detox skin, or even apply 1/2 teaspoon ACV with some water to a cotton ball and apply to skin concern spots.

  2. Happy Gut: The quality of our digestive system is shown by the quality of our skin. Common food culprits that cause skin issues are sugar, gluten, and dairy.

  3. Clean and moisturize daily: The is particularly important for your face. Cleaning the face before bed can help slow down the aging process. I prefer a chemical-free skincare line so that you are not taking in hormone disruptors. I love Arbonne skincare. 

  4. Sweat it out: Even just a daily mini-sweat can help clean out the pores and allow the skin to stay clean and glowing.

  5. Essential oils: I love mists to help the skin with many concerns, or just apply a drop to the spot. Great oils to have on hand are melaleuca and lavender for acne; juniper berry and thyme for psoriasis, eczema, and rashes; frankincense and geranium for dry skin and anti-aging.

Now it's time to take some skin action. What step would help your skin condition the best?


Banana Chips

Sometimes a simple snack has powerful results. With coconut oil and bananas being great foods to eat to reduce cellulite, try this sweet snack with its special spread.

Tracy's Treat: Banana Chips (with coconut oil peanut butter)

1. 2 Bananas
3. Lemon Juice
4. Earth Balance Coconut Oil Peanut Butter (comes in crunchy and creamy form) 

-Slice banana into thin chips
-Dip in lemon juice, and spread on a cookie sheet.
-Bake for 2 hours @ 200 degrees and flip.
-Bake for another 1.5-2 hours or until crisp. Homemade banana chips!
-Dip banana chips in coconut oil peanut butter and enjoy!


Super Trail Mix

Having an easy and quick snack on the go can be the best thing for your metabolism, blood sugar, and sanity. We all know the inner crazy that can get unleashed when we don't eat. Sometimes just a little snack can actually help more than hinder our bodies.

Tracy's Treat: Super Trail Mix

1. Raw Almonds: 2 cups
2. Raw Cashews: 1 cup
3. Raw Walnuts: 1 ½ cups
4. Dried Gogi Berries: ½ cup
5. Cacao Nibs: ½ cup
6. 1 tsp sea salt or pink salt
7. Dried Bananas (optional): ½ cup
Dried Cranberries (optional): ½ cup
9. Favorite Seasoning (optional): 2 tbsp
10. Raw sunflower seeds: ¼ cup

-Heat oven to 300 degrees. Place nuts on a baking pan. Drizzle olive oil over nuts. Sprinkle with Salt or seasoning. Mix up and create an even layer. Roast for 15-20 minutes.
-Allow almonds to dry on paper towel.
-Mix nuts with other ingredients and enjoy!

*Dried fruit can be very high in sugar. Always go organic and try to find the one with the least amount of sugar.
For a quick and easier way buy your favorite deluxe mixed nut mix with no salt. Then add your salt.

Picture Resource:

5 Ways to Transform Cellulite

With summer getting ready to rev up it is the perfect time to treat your wonderful skin with love and compassion while finding ways to feel more aligned in your own skin.

Tracy's 5 Tips to Transform Cellulite

According to Dr. Axe:
"The good news is that there are several all-natural things that can be done to fight the cellulite monster. You should have an understanding of what exactly is cellulite. Basically, when you have globules of fat under the skin pushing up against the connective tissue, you have this uneven, "mottled" skin appearance. Some of the things that contribute to this condition are a lack of exercise, hormones, and diet."

#1 Potassium For Perkiness

Potassium helps with fluid balance in the body. Dr. Axe recommends eating foods rich in potassium to help your body stay hydrated and lean.

What to do:
Try these foods: Avocado, spinach, sweet potato, wild caught salmon, dried apricots, pomegranate, coconut water, white beans, and bananas

#2 Slimdown on Sugar and Salt

Sugar goes right into fat cells and Salt creates more water retention. These are 2 things that are not helpful for cellulite.

What to do:
Get reduced sodium soups and chips, constantly check ingredient lists for hidden sugar, corn syrup, cane, fruit juices, etc, AND drink more water!!

#3 Fiber up for Firmness
Especially flaxseed and Chia seed. Flax in particular can help balance your estrogen if you're a woman. This will help increase collagen (vital for tight skin).

What to do:
Get some whole flax seeds and use on salads. Get some ground flax seed and use in smoothies or in replacement for breadcrumbs

#4 Bone Broth for the Best Butt

According to Dr. Axe:

"Real collagen is the source of stock's immune-boosting properties. You've probably seen this jiggling layer atop the broth in your cooling roasting pan and discarded it but think again next time – this is the good stuff. Collagen is the protein found in connective tissue of vertebrate animals. It's abundant in bone, marrow, cartilage, tendons, and ligaments. The breakdown of collagen in bone broths is what produces gelatin."

What to do:
Ask around local grocers and see if they sell it. Check out great sources of bone broth here. You can also make your own after you buy that Rotisserie chicken or go get some chicken bbq. Save the bones and boil down while you're watching your favorite movie. Time will pass quicker and then you have this amazing elixir.

#5 Treat the Body with Body Treatments

When we keep our skin hydrated the appearance looks so much better. Think of those women with silky looking legs. Then think of someone you saw with dry and cracked elbows. Which looks more appealing?

What to do:
Certain essential oils like Grapefruit have been seen to help decrease the look of cellulite. I like to start with dry skin brushing, then put about 3-4 drop of grapefruit essential oil in coconut oil and rub generously into my skin (remember that any citrus oil should NOT be applied right before going out in the sun, as it can burn the skin).

Now it's your turn. Which step are you ready to try and get your skin ready for summer?

(Resource: Picture:

5 Snacks for Energy and Metabolism

Do you ever crave a snack, but don't know what to eat? You worry it's unhealthy, or that you'll regret it later. While many snacks will leave you feeling weighed with guilt and sugar or fat, just as many snacks are a GREAT way to stabilize our blood sugar in between meals. Then at meal times, we are able to properly digest what we eat. The nutrients from the right kind of snacks will become energy in the body too, also great for a midday pick-me-up.

Tracy's Tip: 5 Snacks for Energy and Metabolism

Snack #1 Nuts and Seeds
I enjoy making my own trail mix by roasting cashews, almonds and Brazil nuts at 200 degrees for 30 minutes. Then, I add pumpkin and sunflower seeds, dried goji berries, and cacao nibs. I make it in bulk and then store in glass containers in the fridge.

Snack #2 Hummus with baby carrots
The mixture of vegetable and protein, this snack can keep you satisfied and energized.

Snack #3 Frozen Grapes
Great for a sweet snack on a hot day. One of my favorite summer snack choices.

Snack #4 Almond Butter
Enjoy with celery, apple or banana for a full blood sugar stabilization.

Snack #5 Grapefruit (the essential oil is easier to consume on the go)
I love grapefruit essential oil! It uplifts my mood as well as my metabolism. It helps curb cravings and tastes oh so good. Another amazing oil blend from doTERRA that I love is Slim n Sassy which is specifically designed for women. Disclaimer. If you are choosing to consume essential oils make sure to use a highly therapeutic brand.

Paleo Brownies

Sometimes enjoying your favorite pleasure food can hit just the right spot to lift the spirit, but have less than desirable ingredients. However, try this grain-free, sugar-free, dairy-free DELICIOUS brownie recipe and you get the emotional pleasure without the guilt.

-½ cup Almond Flour
-½ cup Cacao Powder
-2 Tbsp Coconut Flour
-¼ tsp Sea Salt
-¼ tsp Baking Soda
-1 Tbsp Coconut Milk
-2 Eggs
-1/3 cup Coconut Nectar
-2/3 cup Coconut Crystals
-1 Tbsp Vanilla
-2 Tbsp Coconut Oil
-3 oz Chocolate (I like to use “Chocolate Dream” Chocolate chips) and a ½ cup coconut oil.

*Optional: 1/4 cup walnuts

1. Preheat the oven to 350 degrees.
2. In a bowl, combine the flours, sea salt, and baking soda. Set aside.
3. Blend the eggs, nectar, coconut crystals, vanilla, and coconut milk. Set aside.
4. If you are using the chocolate, heat the coconut oil on low (I use a 4 on my stove) and once warm, remove from the heat and add the chocolate stirring.
5. Pour the chocolate and oil into the dry ingredients. Mix to take the temperature of the oil down, then slowly add the egg mixture, stirring while pouring.
6. If you are using walnuts add to mixture and mix together with a blender.
7. Grease an 8" × 8” baking glass dish with coconut oil. (Place coconut oil in the baking dish in the oven. After it has melted bring out swish around to coat the dish.)
8. Pour the mixture into the greased 8" × 8” baking dish. Bake for 30 minutes.


5 Steps For Emotional Grounding

Creating a consistent and sustainable self-love practice will keep you connected to what life is all about. When you are in a place of grounding and trust, your relationships, money, and health all benefit. When you are in a place of worry and anger you are eating "emotional" junk food.

Tracy's Tip: 5 Steps For Emotional Grounding

  1. Gratitude Practice: take a moment every day to chart what you're grateful for in a journal. I like to do mine at night.

  2. Mindfulness: whether you want to sit in meditation or just being present with the task at hand (i.e. brush your teeth and do nothing else).
    I love meditations.

  3. Find your emotional community. For me, it is not a church, but for you, it may be. I have my yoga community and meditation community. Finding people that "get you" and also love what your like to do can be empowering and motivating.

  4. Try Heart Opening Yoga Poses to release any negativity in your body. Our physiology can dictate our feelings, i.e. how we hold our bodies. Are your shoulders rolled forward or up to your ears all day? How does that make you feel? Do yoga for 5-10 minutes every day to feel vibrant and happy. Try this sequence.

  5. Use essential oils to keep your mood lifted. They are best on your sternum, temples, and wrists. I like Grapefruit, Orange, Bergamot, and doTERRA blends Elevation, Motivate, and Cheer.


Paleo Breadcrumbs

Eating foods high in fiber helps keep your digestive system flowing, and your body light, clean and vibrant. Add these breadcrumbs to any recipe to enhance the fiber and eliminate gluten.

Tracy's Treat: Paleo Breadcrumbs

-½ cup Almond Meal or Almond Flour
-¼ cup Golden Flaxseed Meal
-1 tsp Garlic Powder
-½ tsp Onion Powder
-½ tsp Thyme
-½ tsp Oregano
-1 ¼ tsp Sea Salt
-½ tsp Black Pepper
-Optional: 1 Tbsp Arrowroot Powder (if you need to thicken a dish)
*You can use 4 tsp Italian Seasoning instead of these.
NOTE: You can use regular flaxseed meal if you want, but it will taste more hearty.

Directions: Mix all ingredients together and use just like breadcrumbs. Store in Fridge to use when needed.
(Makes a little over 2 cups of breadcrumbs)

(Resource: www.paleoeffect.com

5 Ways to Release Discomfort in Your Body

Our body can tell us so much if we are open to listen. Could that tight shoulder show you that you use your right arm a bit more than you need to, or your letting stress take over? Taking time to connect to your body is crucial to create a loving relationship with your body.

Tracy's Tip: 5 Ways to Release Discomfort in Your Body

  1. Find a style of movement that suits your body AND personality. What do you enjoy doing? If running on a treadmill makes you cringe then DON'T DO IT. If a relaxed walk works better for, then start there. According to "You can actually overdo certain types of workouts—excessive levels of physical exertion can create oxidative stress in your body. So when you’re tracking progress, focus on getting the most tangible, visible results for a toned, fit body—not on total hours spent at the gym."

  2. Incorporate twisting into any workout. Twisting helps massage your internal organs and detox your system. Try some easy yoga twists for daily use. 

  3. Drink lots and lots of water. Sometimes our aches and pains are just dehydration. Determine how much water you should consume here.

  4. Soak in Epsom salt baths once a week and then apply essential oils topically to problem areas. My favorite muscle blend is Deep Blue (I prefer the deep blue rub) from doTERRA

  5. In the morning jump up and down on the balls of your feet for 30 seconds or longer to activate your lymph system and energy reserves. (You can also do this during your mid-day slump). Also, do not sit for more than 30 minutes without a movement break. Dry skin brushing before your jumps can also active lymph and energy. 


Beet and Carrot Salad

Eating whole foods every day helps keep you grounded. This means unprocessed foods with as little additives as possible. Root vegetables –beets, carrots, squash, etc. –  being foods grown in the earth are excellent for helping you feel rooted to that earth. As with any fruits and veggie recipe, using ingredients that are in season is best.

Tracy's Treat: Roasted Beet and Carrot Salad

4 beets peeled and diced
6 large carrots peeled and diced
1 tbsp coconut oil
8 cups arugula greens (or other green of your choice)
½ cup feta or sheep’s milk cheese (omit if dairy free)
For dressing:
¼ tsp salt
1 tsp lemon zest
2 tsp raw honey
1 tbsp lemon juice
1 tbsp and 1 tsp of olive oil
fresh black pepper to taste


  1. Preheat oven to 400 degrees

  2. Combine coconut oil, beets and carrots together well and spread on a large baking dish

  3. Roast beets and carrots until tender (approximately 30-40 minutes.

  4. Meanwhile, combine all dressing ingredients together and stir well.

  5. Toss arugula with dressing and top with roasted beets and carrots and feta cheese (optional)


5 Steps to Feel Grounded

With so much going on in life it's common to feel off balance. To return to harmony, find ways to root yourself and feel grounded in daily living. This helps you to manage stress, allow your body to function in homeostasis, and attract what you want.

Tree pose is an excellent asana for grounding, whether indoors or outside.

Tree pose is an excellent asana for grounding, whether indoors or outside.

Tracy's Tip: 5 Steps to Feel Grounded

  1. Get "in" the ground. "Earthing" is an actual exercise to root yourself in the earth. Walking barefoot on the earth as often and for as long as you can connects you to the magnetic energy the earth itself functions on. This bond enhances the feeling of peace and safety.

  2. Get a Salt Lamp and place it by your electronic devices in your home. Salt lamps are calming to the body and also pull the negative electric energy out of the room, so you don't absorb it. Also, do NOT sleep next to your phone.

  3. Try a grounding and balancing yoga pose like Tree Pose to feel yourself connecting to the earth.

  4. Rise and fall asleep with the sun. This way you sync with the earth's cycle. Try to get some early morning sunshine when you wake for some Vitamin D and energy. Later in the afternoon, the sun's rays are too dangerous to sit out in without sunblock, but early morning sun is an excellent time to get your sun nutrients. Bask in the glow of the moon when it is Full can also help to ground.

  5. Use grounding essential oils like Frankincense, Cypress, Vetiver, Sandalwood, and Cedarwood. "Balance" is a fantastic grounding blend from doTERRA. Place a drop of oil on each foot at bedtime, Place one drop on wrists and inhale, and also try a nice bath with three drops of a grounding oil.


The Treat of Tuna

Tuna is high in vitamin B6, which helps your body make melatonin – the sleep hormone. Enjoy with some pretzels, corn chips, or crackers – foods high in glycemic index – to help your insulin levels be in a nice range to make falling and staying asleep easier. Make sure to get a clean form of tuna and GMO-free crackers, pretzels or corn.

Tracy's Treat: Tuna Salad

Ingredients: - 2 Cans organic tuna salad
- 1 extra large hard boiled egg
- About 3 tablespoons organic mayo
- 1 shaved (or chopped) carrot
- 2 stalks chopped celery
- Chopped 1/2 small red onion
- 1 teaspoons dill weed
- salt and pepper to taste

Directions: Mix Ingredients together. Add more mayo, dill, salt, and pepper as needed for right texture and taste. ENJOY!

5 Steps for Consistent Sleep

Many of us wish for a proper sleep schedule but rarely is it achieved. However, finding an evening routine to help your body and mind transition into a quiet place of peace will ease you into sleep every night.

Tracy's Tip: 5 Steps for Consistent Sleep

  1. Dim your screen brightness 3 hours before bed. This means computers, TVs, readers and phones. The blue light emitted by these devices mimics the sun rising. Turning the brightness down can help, or finding an application that turns your screens a red hue can do it as well. Also, paper books are still pretty cool.

  2. Limit your food intake 2-3 hours before bed. This affects your metabolism and start to your sleep cycle. Your body needs to break down that food before it can naturally start its sleeping healing phases. Our muscular system is our last system to be checked during a sleep cycle. If we don't get enough sleep that can be the reason you wake up achy. Great way to help any light sleeper sleep is with white noise.

  3. Try (as much as you can) to sleep on your back with a pillow that keeps your neck in alignment. To find your proper pillow height, put books under your head until the back of your head is aligned with back of your shoulders. Then make sure when you find a pillow, you sink in to that same depth. I also enjoy a pillow under my knees. Sleeping on your face at all will cause lack of blood flow and collagen.

  4. Try legs up the wall pose. Or you can even do up your headboard for at least 2-5 minutes. Add a timer so you don't fall asleep that way.

  5. Essential oils for sleep (I prefer doTERRA therapeutic grade oils): Place 1 drop on bottom of each foot, on sternum or make into a spray bottle with distilled water. Spray onto sheets and pillow. Lavender, Ylang Ylang, ClarySage, and Serenity (doTERRA restful blend).

(Picture and Content Resource: Radical Beauty)