Tejomaya Wellness

A Blog About Well-Being

Tag: health and wellness

The Tejomaya Wellness: Essential Oil Academy Starts Monday

     Hey There, Well Beings!

It’s been a while since I’ve shared anything on this page, but it’s for a really exciting reason, I promise! My Essential Oil Academy, a dream a very long time coming, starts on Monday! I’ve been busy prepping videos and materials for what has been my biggest, scariest goal of the past few years. There’s something about the energy of 2018 that made my decide to face the fear and just do it anyway, so read on for all of the juicy details!

Those of you who have spent any time talking to me know that I am super passionate about essential oils and I have probably had conversations with you about the health benefits and uses of them over the past several years.

Many of you may already have oils in your home and some may be curious if they would be a good fit for your lifestyle.

In order to better serve you, I have created an exclusive Facebook group where I will be teaching about the practical and daily uses of doTERRA’s essential oils and supplements to support a variety of different health/wellness concerns.

The cool thing about the group is you can absorb the education at your own pace so there is no obligation to login or watch videos live. There will also be giveaway opportunities for members of the group to win oils, accessories, and more!

My group is geared towards breaking down essential oil use in a way that is simple, easy and applicable to your daily routine!

This time of year, many people start thinking about bettering their health, and creating habits that support their physical and emotional well-being in the year ahead.

If you are interested in learning additional tips for using your oils or are brand new and excited to learn and start using oils, I would love to have you join!

The group starts Monday! Comment below if you would like to be added and I’ll get you all set up!

Announcement Time: I’m an All Star Health Affiliate!

img_9787     I got some pretty cool news this week and I’m excited to share it with you! I’ve been getting my multivitamin and other supplements from All Star Health for the past couple of years because they have the best prices on so many of the things I love and use. Hey, gal on a budget here! Gotta save that cash for school and art supplies! So, I did a little exploring while I placed my last order and noticed they had an affiliate program, and after I did a little happy dance, I signed up! I’ve been so pleased with everything I’ve ordered from them, and now I get to pass along exclusive discount codes from time to time and share great deals with you here on my page and on social media! It’s a truly fantastic opportunity for me as well, because any time you use a link or click on one of the nifty banner ads in the sidebar on the right to place an order with All Star Health, I earn a small thank-you commission that allows me to keep the blog going. For something I enjoy passing along to everyone I talk supplements with, it’s a something I’m really grateful for.

They don’t just have supplements for people. I order a pet omega for Harrison from Nordic Naturals that makes breakfast time pretty joyful around here. He hears me take a capsule out of the bottle and comes running into the room to wait while I put them on his food. I swear this dog smiles when he knows he’s getting his fish oil! They also offer sports and exercise equipment like yoga mats and balance balls, healthy snacks and kitchen staples, and natural beauty and body care.  All orders get a flat $5.95 shipping, they will price match online competitors, and have lots of items on special and clearance that are worth taking the time to browse through. Here’s a great example: I found a box of 16 of my favorite flavor of Larabars for $12.40! I can’t get them anywhere in town for under a $1 a pop, and this deal makes them only $0.78 each. That’s the sort of thing a girl tells her friends about.

Check out my affiliate link to explore the site and let me know if I can offer any product recommendations. One of the things I’m most grateful for in the past 5 years is all of the great knowledge I’ve been able to accumulate when it comes to supplements  and cleaning up my beauty routine and I love helping people find a match that will help them accomplish their goals. Happy shopping and even better health!


Wishing You Total Well-Being,



Drink It In: 5 Great Reasons to Try Matcha

tea drinker     Hello, Darling Hearts! I’m busy working on school this week, so here’s a replay of one of my favorite articles for Inner Child Magazine. Do you drink Matcha? Tell me all about it in the comments below! 

Wishing You Total Well-Being,



One of the things I love most about new food trends is discovering that they are actually quite old and steeped in rich tradition. This is so the case with Matcha! First traced to China and then brought to Japan, this potent powdered green tea has been consumed for over a thousand years. Originally, it was only served in an elaborate ceremony for royalty and honored Samurai, due to the cost and effort required to produce it. Unlike other green teas, the entire leaf is used in the process. After a special growth process where it’s allowed to reach optimum chlorophyll levels, it’s pulverized into a fine powder, allowing you to receive up to 10 times the benefit of your normal cup of tea. No wonder they gave this stuff to warriors! So what else can it do? Here are 5 more great reasons to drink it!



  1. It’s loaded with antioxidants. You know that stuff that counteracts the damage caused by UV rays, pollution and secondhand smoke? Matcha has it in spades, specifically EGCg, or epigallocatechin gallate. It has a reputation as a cancer fighter, and outranks nearly every other superfood on the ORAC scale by a wide margin.
  2. It boosts the heck out of your metabolism, which may help with weight loss. We’ve heard for years that green tea is a real-life fat burner, thanks to the process of thermogenesis. One study in particular showed fat burning potential increase by 25% when participants drank one serving of matcha before their workouts. It also increases endurance and energy levels with a hearty dose of L-Theanine, which will give you a hand up at the gym.
  3.  It’s brainfood. The L-Theanine in matcha promotes clarity and concentration in as much as 5 times the amount of traditional green tea. It does this by increasing production of dopamine and serotonin and stimulating alpha brain waves. Since stress causes a spike in beta wave activity, an increase in alpha waves results in a calming effect. Pretty nifty for a beverage!
  4. It’s good to your heart. In 2011, the American Journal of Clinical Nutrition reported significant lowering of LDL cholesterol levels in individuals that consumed green tea or green tea extracts. Matcha certainly qualifies!
  5. It’s your immune system’s new BFF. While the catechins have been reported by some to contain antibiotic properties, matcha does also have notable amounts of Vitamins A & C, Potassium, Calcium, Iron, Protein and Fiber, which promote overall health. It’s also heavy on the chlorophyll, which alkalizes the body and oxygenates the blood, encouraging it to fight off illness and disease.

matcha cake


Not sure where to find matcha? Because of its recent popularity it’s easy to find at natural foods stores and specialty tea shops. If drinking it isn’t your cup of tea, matcha can also be used in a variety of homemade recipes and is now being featured in a variety of healthy convenience foods, as well. Any time can be tea time, if you know where to look. Raise a cup to your health!

Heart to Heart: Foods for Cardiovascular Health


HappyValentine'sDay!     Happy Valentine’s Day!  I love, love, love that you’re here and I want to share something special with you because you and your big, beautiful heart matter very much to me. This is an article I wrote for the February issue of Inner Child Magazine. Give it a read and take it to heart, yeah?  If you put any of these tips into practice, show me what you’re up to! Shoot a pic of your grocery cart or show me your culinary creation! I want to see you taking good care of yourself! <3

Wishing You Total Well-Being,



It’s February and with Valentine’s Day just around the corner, you’re probably seeing hearts everywhere you look. While it’s absolutely lovely to celebrate love, it’s also a great time to support your own heart by taking actions to boost your cardiovascular health. Regular exercise, supplements like CoQ10, and taking important steps like cutting back on alcohol and quitting smoking will certainly go a long way towards reducing the risk of heart disease, but keeping your ticker in tip-top shape can be as easy as modifying your grocery list. These simple tips won’t cause palpitations when you see the price tag, either. Let’s go shopping!

raspberry heart

Fruits – The pectin fiber in apples have been shown to lower cholesterol. If you’re more of a citrus fan, grapefruits have pectin, too. Bananas, high in potassium, are great for lowering blood pressure. If bananas aren’t your fave, but you still want the potassium, cantaloupe is another great source. Berries and grapes are packed full of flavanoids, which can protect against inflammation which may lead to heart disease. Struggling to get fruits in your diet? Blend them into a delicious smoothie and sip them all at once for a quick snack or breakfast on-the-go.


Veggies – Asparagus is full of fiber, but it’s also an excellent source of saponins, a compound that may reduce cholesterol. Carrots are more than just good for your eyes. The cartenoids in carrots have been known to reduce the risk of cardiovascular disease in those who ate at least one serving a day. The cruciferous vegetables, like cabbage, broccoli and cauliflower, are packed with lutein. Lutein is an antioxidant which can slow the build-up of plaque in the arteries. Don’t be afraid to add onions, leeks or garlic to your meals, either. They can help lower blood lipid levels and blood pressure. Just don’t forget to pack a mint if you’re going to be kissing your Sweetie afterwards!

dry beans

Protein – Cold water fish are one of the best things to eat for heart health. Tuna and salmon are loaded with Omega 3s, which have been shown in multiple studies to benefit both the prevention and reduction of heart disease. Vegan or Vegetarian? Walnuts are a great source of Omega 3s, so don’t worry! You’ll get those benefits, too. Want something a little more meal-worthy? Lentils and beans are packed with fiber, making them cholesterol-lowering powerhouses. Don’t forget to soak them for at least 12 hours before you cook them. You’ll reduce the sugars and starches that can cause gas and affect date night with your Darling.


dark chocolate

Extra Sources – Good fats, like avocados and olive oil, are heart healthy and add an indulgent richness to healthy meals. Green tea is an antioxidant heavy beverage that can ward off clogged arteries. Last but certainly not least, there’s dark chocolate! Dark chocolate, also loaded with antioxidants, may lower blood pressure and is the perfect gift to share with your Sugar.

candy hearts

If you’re at risk for cardiovascular disease, take heart! You can take charge of your health without going broke, by filling your cart with delicious, healthy foods. You can even skip the restaurant reservation this Valentine’s Day and cook up something wonderful in your very own kitchen with someone you love. Change your diet and change your heart! Here’s to a lovely February.

Seasonal Affective Disorder: Your Guide to Beating the Winter Blues

winter sadness     I’ve been thinking about you lately, Darling Hearts! These cold, dreary days have me wondering how you’re doing. I wrote an article about Seasonal Affective Disorder for Inner Child Magazine recently, and I want you to take a minute and read it. If it doesn’t resonate, no worries.  Keep being fabulous! If it does, promise me you’ll talk to someone you trust about it and take steps to feel better, okay? Depression, no matter what time of the year it happens, is no joke. I want you to be the very best you that you can be, and taking care of yourself is absolutely critical. I’m sending you so, so much love and light. 

Wishing You Total Well-Being,



The cold weather and shorter days of Winter often bring cozy, toasty nights in front of the fireplace and lots of holidays to celebrate with friends and family. They sometimes also bring something that can make these chilly months a challenge. I’m referring to Seasonal Affective Disorder, or SAD, which is a type of depression common in the cooler months. Typically starting in Autumn, and resolving at the first signs of Spring, SAD is more than just sadness or stress and understanding what it looks like and how to treat it can help keep the season bright.

The symptoms of Winter-onset SAD can include exhaustion, irritability, hypersensitivity to criticism and problems getting along with others, oversleeping, a feeling of heaviness in the limbs, changes in appetite that include a craving for carbohydrates, and weight gain accompanied by depression. While it’s common to experience these symptoms once in a while, when they keep you down for multiple days at a time and you find yourself not able to stay motivated to do the things that you normally enjoy, it may be time to seek help. The good news is, there are plenty of natural solutions to this common problem and knowing what to reach for can help you get back to sipping hot cocoa and making snow angels!


Supplements and dietary changes are a great place to start for getting your bounce back. Things like SAMe and St. John’s Wort have shown promise in treating both general depression and SAD. Melatonin and Vitamin D can help with low-mood due to sleep disturbances and less sunlight from the shorter days. Another great option is Omegas. New studies have shown that Omega-3s, which are found in flaxseed, cold water fish, walnuts and eggs may be effective in treating depression, and are great if you don’t have access to high quality supplements or are watching your spending. Many also find relief from their symptoms by seeking acupuncture or aromatherapy, doing yoga or meditation, or through bodywork like massage, Reiki or Craniosacral Therapy. There is also traditional talk therapy and online groups and forums if you need extra support and the advice of professionals and people who have been through what you’re going through. While it can be hard to admit when we are struggling, it’s also a good idea to talk to your friends and family about what you’re going though, so they can check-in and offer a lending hand when needed.

tea cosy

It’s also important to note that while most Seasonal Affective symptoms occur in the Fall and Winter, this type of major depressive episode can actually happen in the Spring and Summer months, as well. Symptoms such as increased anxiety, insomnia, weight loss and poor appetite that accompany depression in warmer months can also be a sign of SAD. Before making any diagnosis on your own, it’s a good idea to talk to your doctor about the symptoms you may be experiencing and let them help you come up with a plan that won’t interfere with any medications or supplements you are already taking. This also allows them to make sure that the symptoms you are experiencing don’t point to anything else that may require a different course of treatment.

candle lights

I know I’m sounding like a broken record here, but it’s worth repeating. No matter what this season holds for you, if you even think it’s a small possibility that you may be dealing with SAD or depression, please talk to a healthcare professional who can help. Keep in mind that while there are many wonderful, natural ways to treat depression, your local natural foods store employee can’t prescribe anything or make medical claims, so it may be necessary to make an appointment with your doctor to discuss which herbs and supplements will be best for you. Your health and happiness are important and you are totally worth it!



Raise Your Glasses!

lemonI’ve made it through the first week of my juicing adventure and now that I’m over the initial period of weird cravings and slight headaches, I know that I’m in this for the long haul. I don’t see any major changes in my weight yet, but my skin is already starting to heal itself and get back its healthy texture and glow. I start to feel a little bit better every day.

Right away I noticed that my brain fog lifted. It was interesting to witness that happen because I timed it with a monthly task that requires the most focus and brain power from me. I was able to complete it with ease and speed, which has not been the case the past few months. My energy is on the upswing, as well. I’m going home and getting things done after leaving my day job, which is such a welcome change from the home-eat-bed routine which was my February. Dang that Mercury and it’s kooky retrograde!

Speaking of bed, I’ve also been sleeping soundly and fully each night, starting with the very first night. I’d been waking up around 2 am and not falling back to sleep, which was contributing to my mood in a bad way. You could see it on my face, too. I looked tired and older. I still wake up for a glass of water, but I’ve been going right back to sleep. No tossing and turning, either. This is my favorite benefit right now, hands down. I am a girl who loves her sleep.

So, what am I juicing? Mostly whatever is budget-friendly with some little extras tossed in to spice it up. Carrots, apples and celery make up the base of what I’m doing on most days, but I like to add beets, cucumber, ginger, turmeric and a variety of greens to the mix depending on what I’m in the mood for. Next week I’m going to try to leave apples out of my concoction and go savory, instead of sweet. I can’t wait to pick up some fresh garlic and get creative. Golden beets are the bomb.com, by the way. Regular beets stain the crud out of everything they come in contact with, but the sunny, yellow insides of the golden beet tend to keep to themselves. Big fan over here. No more bright pink “uh ohs”!


I’m also eating one avocado a day, because it’s full of awesome nutrition that’ll keep my thyroid healthy and you can’t exactly juice an avocado. Since I’m in this for the next month or so, my “nutrition intuition” says this little bit of healthy fat will help me stay satiated, long term. It shouldn’t derail my weight loss efforts, and I feel nourished whenever I eat one. I just read that Joe Cross recommended one a day on his popular Reboot plan after I’d made the decision to go ahead and include them and I was glad to see that I wasn’t being lead astray. I’ve also been feeling like I ought to add some probiotics to help my gut flora get balanced after the cold I just shook, but I’ll do my research before I upset the apple juice cart. Don’t want to lose this good energy I’m gaining back!

To stay motivated and not go running back to cheese, I’ve made a list of my “whys” and I update it as needed. Popular reasons include being the first generation in my family to not get diabetes and revisiting my vintage t-shirt collection. Yay! I’m also eyeing a couple of dresses in a smaller size that ought to be on sale by the time my juicing period ends and I start transitioning into the “chewing things again” portion of my reboot. It coincides with a baby shower for a friend and I’m going to need something to wear, since my current clothes will be too big for me. I plan to need a few new dresses this year in fact, and have even scheduled the time to shop for them into my objective. 🙂

In case you’re following along with me and you want to and don’t know what to juice or why, here’s a link to a handy guide that’ll help you get started. Please feel free to swap recipes in the comments, ask questions, or just let me know how you own juicing journey is going. As always, I love hearing from you!

Wishing You Total Well-Being,


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