Self-Care for Kids

11 Ways to teach your kids Self-Care

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Being a kid is tough!  There are so many new experiences that aren’t only exciting, but pretty stressful too.  Emotions are always running high, whether good or bad, and the world can be a scary place. Then there’s puberty, which takes stress for a kid to a whole new level! 

Through all of the changes and unknowns growing up, it’s important that we, as parents, show and teach them how to manage the stress in their lives properly. Having the ability to gracefully work through difficult situations will be valuable tools they can not only use as a kid, but throughout life.

Self-Care is Important for Everyone

First and foremost, it starts with you, the parent, setting a good example is key.  Learn how to care for your wellbeing by not letting yourself get overly stressed or lose control of your emotions. Being able to recognize when it’s time to put yourself first and take a break will not only help your mental wellness, but will create more calmness in the family. Here are a few simple self-care techniques to help your kids work through their emotions…

11 Self-Care Techniques for Kids

Breath awareness. Kids need to be aware of their breath. When kids are tense, or anyone for that matter, they tend to hold their breath. There’s a natural release and cleansing process that happens with deep, intentional breathing.  Teach them to recognize when they’re tense and feeling stressed, and to stop and take a minute to close their eyes and breathe deeply. This skill will be super beneficial now and in the future!

Stretching. Growing kids have more aches and pains then we realize.  Think about how quickly their little bodies change and grow.  One minute we’re holding them in our arms, the next they’re off to college! Their bodies need to stretch out the pain. Teach them to stretch when they wake, throughout the day, and before bed, it will help them feel better, sleep better, and hopefully grow with less aches and pains.

Hydration. All bodies are made up of mostly water, without it no one can function properly.  It’s important for health on all levels, it keeps the brain, muscles, and digestive track all working properly. 

Unfortunately, most kids walk around constantly dehydrated.  They need about an ounce of fluid of water per body pound of body weight each day.  Do whatever it takes to encourage them to drink up! Let them choose a “cool” water bottle for school and sporting events, some kids like to add stickers or art, make it fun!

Nutrition. It’s no secret that when we eat well, we feel well.  Help your children make good healthy food choices.  Stock up on healthy snacks and pack them plenty of fruits and veggies for lunch.  If they’re hungry enough, they’ll eat them.  When you don’t buy or pack foods that are highly processed or full of sugars, they don’t have a choice but to eat healthy.

If they aren’t eating the healthiest right now, I do however, recommend slowly transitioning to a healthier diet, usually you’re met with less resistance that way!

Play. I can’t say it enough, start early and teach your kids to be active.  Set a good example by being active yourself. Better yet, find an activity you all like doing together, like riding bikes, tennis, running.  This is another lifelong skill that is vital for their overall health and wellbeing.  The best way to de-stress, in my opinion is to go for a run.  Physical activity releases feel-good endorphins that improve the way they feel almost instantaneously.

Sleep. A good sleep routine from the very start of childhood can teach kids to be good sleepers for life!  Set a bedtime and stick to it. Most kids need 9-12 hours of sleep a night.  Sounds crazy, I know, but they’re growing quickly and while they’re sleeping, their muscles and brain grow, regenerate, and repair.

Alone Time. We often underestimate the importance of having time alone.  As a parent it’s easy to worry when your child withdrawals from the family and just wants to be alone in their room.  This is actually good for them, as long as they’re without screens.  This time allows kids to work through some of the thoughts in their head, get creative, use their imaginations, perhaps writing, drawing, or reading.  Time alone can give the mind a mental reset especially for introverted type children.

Time away from screens. Screens! My enemy! Well not totally, as I do the majority of my work in front of screens, but for my kids, yes. As they’ve gotten older they’ve become more and more apt to entertain themselves with screens. I hate nagging because they’re pretty good kids, but I miss the days of blocks and play dough and always using their imaginations.

It’s so good for them to take a day off here and there, I know it’s hard with a lot of homework now requiring the computer, but try and mandate a couple screen free days a month, and limit their time spent in front of a screen each day. My post on screen time may give you a few ideas on how to incorporate a play time = screen time rule in your home.

Encourage them to find a hobby or activity they love. Having a hobby or something they love to do is a great way to get their mind off of everyday stressors.  Being part of a team, or having a creative outlet gives them the opportunity to express who they really are or may not be able to express with words.

Music. Listening to music has been proven to relieve stress.  Dancing to the music, even better. Playing a musical instrument, WOW! So encourage them play, dance, or turn up the tunes and allow the mind and body feel the stress drift away!

Essential Oils. Last but certainly not least.  Using essential oils for your child’s self-care routine is super beneficial in so many ways.  The simple act of breathing in an essential oil can give them a sense of calmness. 

Try using oils like lavender and lemongrass, both are great for kids.  My son’s favorite is Cedarwood, it’s a very grounding oil.  And if you’re into blends, DoTerra makes an entire kids collection of specialty blends made just for kids. Also, a family favorite of ours is a blend called Balance it’s a beautiful, grounding blend great for everyone. 

Check out my list of budget friendly oils to find the oils right for you and your family.

So there you have it! 11 simple self-care techniques to teach your children. If they don’t thank you now, believe me they will thank you later in life when they realize that these skills are used in everyday life, throughout life!

Budget Friendly Essential Oils

Budget Friendly Essential Oils

Are you interested in using essential oils, but feel overwhelmed about how to start? Well it’s easy and surprisingly budget friendly. I recommend starting with a bottle of lemon essential oil ($11 – wholesale or $14.67 retail!).

Using essential oils has become more and more popular as people are looking for non-toxic solutions to implement into their daily living. They’re great to have around, you can use them for everything from cleaning to cooking, to repelling insects!

Essential oils have been around for centuries. So there’s nothing new or mysterious about them. It’s just, modern science and today’s culture have shifted us away from using products found in nature. Fortunately, times are changing as we all learn about the harm that’s being done by the chemicals in our environment.

I have people ask me about essential oils all the time, and I love sharing what I know, and how we use them in our family.  There’re always questions about, how do you know that they work? Or why do they cost so much? Actually, you can create a nice little stash on a budget! Good quality oils are thought to be expensive, and yes, some of them are, but doTERRA has so many great oils that are actually very budget friendly, for less than $20 with a doTERRA wholesale membership!

I know that sounds intimidating, “Wholesale Membership!” Really it’s not. There’s no monthly purchase requirement, there’s just a small cost of $35 the first year and then $25 any year after. Unless, you purchase a kit, then your fee is waved. Even if you choose not to become a wholesale member, you can find a handful of oils that will fit into your budget.

Think about all of the money you’ll save on cleaning products and over-the-counter medications alone? If they haven’t already, essential oils will become your go-to natural medicine cabinet, and non-toxic way to keep your home fresh and clean! And don’t forget, they can also be used to add flavor while cooking, or to your drinks like water, tea, or did someone say lime margarita? They’re also a great way to naturally freshen up your house, car, or shoes!

Why doTERRA you may ask?

Today, you can purchase essential oils pretty much anywhere. But just be aware, that the oils sold at your local grocery store aren’t the same, they often have additives and synthetics in them. I’ve yet to figure out why companies think this is okay. I guess it’s their way to make them more affordable, they seem to worry less about the quality, more about the quantity. These are not the kind of oils you want around your family.

Testing

DoTERRA oils are put through 8 rigorous tests to assure they’re top quality. They have researchers and scientist at hospitals, universities, and other care centers relentlessly implementing and validating the use of their essential oils for therapeutic care.

Sourcing

“doTERRA maintains the highest levels of quality, purity and sustainability in partnership with local growers around the world through Co-Impact sourcing.

doTERRA Gives Back

“The doTERRA Healing Hands Foundation®, a registered 501(c)(3) non-profit organization, offers resources and tools to global sourcing communities and charitable organizations for self-reliance, healthcare, education, sanitation, and the fight against human trafficking. Through the life-enhancing benefits of essential oils, doTERRA is changing the world one drop, one person, one community at a time.”

How long will a bottle last?

15mL bottle = 250 drops of oil

5mL bottle = 85 drops of oil

Considering you only use 1-4 drops at a time, these little bottles are going to last you months, depending on how often you’re using them! I use lemon, purify, serenity, and copaiba, pretty much daily and I’ve only went through 2 bottles each in the past 6 months.

Here’s the proof that they really ARE affordable when you think about all that they do and provide. 

Budget Friendly Oils

Budget Friendly Essential Oils from doTERRA

Under $20 with Wholesale Membership

Wild Orange – $10 ($13.33 Retail)

  • Energizing

Lemongrass – $10 ($13.33 Retail)

  • Promotes healthy digestion
  • Naturally repels insects
  • Offers toning benefits for the skin

Lemon – $11 (14.67 Retail)

Effortless Uses for Lemon Essential Oil

  • Uplifting and energizing
  • Use while cooking for flavor
  • Add to water or tea
  • Use for cleaning air and surfaces
  • Diffusing supports healthy respiratory system

Cedarwood – $13

  • Warm woody scent, grounding
  • Promotes relaxation

Lime – $13 ($17.33 Retail)

  • Stimulating and refreshing properties
  • Add to water for flavoring
  • Add to yogurt or other foods for citrusy flavor

Fennel – $15 ($20.00 Retail)

  • Licorice aroma
  • Add to water or tea to help fight sweet tooth cravings
  • May promote healthy metabolism, liver function, circulation

Tangerine – $15 ($20.00 Retail)

  • Sweet tangy aroma
  • Supports healthy digestion and metabolism
  • Energizing, uplifting
  • Cleansing and purifying

Cypress – $15.50 ($20.67 Retail)

  • Grounding, yet energizing effect on emotions (Often used in spas)
  • Apply to legs prior to an endurance run
  • Helps improve the appearance of oily skin

Clove – $16 ($21.33 Retail)

  • Popular cooking spice
  • Antioxidant properties
  • Promotes healthy teeth and gums
  • Supports cardiovascular health

Rosemary – $16 ($21.33 Retail)

  • Frequently used in cooking
  • Helps reduce nervous tension and fatigue
  • Diffuse while studying to help maintain concentration

Eucalyptus – $17 ($22.67 Retail)

  • Promotes feelings of clear breathing
  • Cleansing and purifying properties
  • Add one drop to your moisturizer and apply to skin for revitalizing benefits

Grapefruit – $18 ($24.00 Retail)

  • Invigorating and energizing aroma
  • Add to water to support a healthy metabolism
  • Diffuse to increase motivation

Cassia – $19 ($25.33 Retail)

  • Closely related to cinnamon
  • Promotes healthy digestion
  • May help support immune function
  • Taken internally may support healthy cardiovascular system

doTERRA Blends under $20

TerraShield – (Blend of Ylang Ylang Flower, Tamanu Seed, Nootka Wood, Cedarwood Wood, Catnip Plant, Lemon Eucalyptus Leaf, Litsea Fruit, Vanilla Bean Absolute, Arborvitae Wood)  – $10.50 ($14.00 Retail)

  • Natural, safe outdoor protection

Purify – (Blend of Lemon Peel, Siberian Fir Needle, Citronella Grass, Lime Peel, Melaleuca (Tea Tree) Leaf, Cilantro Herb essential oils) – $20 ($26.67 Retail)

  • Uplifting, piney/citrusy smell
  • Purifies the air in a natural clean way
  • Great for cleaning almost anything

Citrus Bliss – (Blend of Wild Orange Peel, Lemon Peel, Grapefruit Peel, Mandarin Peel, Bergamot Peel, Tangerine Peel, Clementine Peel essential oils and Vanilla Bean Absolute) -$18 ($24.00 Retail)

  • Uplifting, helps with stress
  • Blend of citrus oils
  • Great for cleaning

Align – (Blend of  Bergamot, Coriander, Marjoram, Peppermint, Jasmine absolute, and Rose)  – $17 ($22.67 Retail)

  • Promotes feelings of self-acceptance, peace, and trust
  • Great for yoga practice

Anchor – (Blend of Lavender, Cedarwood, Frankincense, Cinnamon Bark, Sandalwood, Black Pepper, and Patchouli) – $20 ($26.67 Retail)

  • Great for yoga practice
  • Promotes feeling of completeness, courage, and calmness
  • A very grounding blend.

Arise – (Blend of Grapefruit, Lemon, Osmanthus, Melissa, and Siberian Fir) – $19 ($25.33 Retail)

  • Promotes happiness, clarity, and courage
  • Also great for effective yoga practice

Forgive – (Blend of Spruce Leaf, Bergamot Peel, Juniper Berry Fruit, Myrrh Resin, Arborvitae Wood, Nootka Tree Wood, Thyme Leaf, Citronella Herb) – $20 ($26.67 Retail)

  • Encourages letting go
  • Great for meditation

Regardless of which oil company you choose, there are plenty of budget friendly oils available.  I just recommend always choosing high quality, therapeutic grade oils for safe, effective benefits.  And don’t forget to check and see where they are sourced, and how thoroughly they’re tested. Only the best for your family!

If you have any questions please feel free to contact me at metronomewellness@gmail.com or check out the doTERRA website at  https://www.doterra.com/US/en/site/angieulrich1/

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.

As always, remember that essential oils are highly concentrated, and it only takes a drop or 2 for them to work their magic.  Always use caution with children and during pregnancy.  I am not a medical doctor, simply a health coach providing information for you to take and use how you see fit.  Please always consult your doctor before going off any medications. Complete Disclaimer.

Essential Oil Goodies that may interest you:

Terracotta Composting 50-Plant Garden Tower by Garden Tower Project

Effortless Uses for Lemon Essential Oil

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase

The Refreshing Smell of Lemons

Have you ever cut open a lemon and immediately felt your senses awaken? The scent of a lemon is so powerful, it can bring joy, calmness, and cleanliness in one sniff! I’ve been a big fan of lemons, the smell, taste, even just looking at the bright yellow rind makes me happy!

It’s no surprise that lemon essential oil is one of my favorites. To be honest, there are some oils I own, that I just don’t tend to use much.  I love them, and I’m thankful to have them around when I need them, but they stay in the drawer of my nightstand most of the time. 

However, lemon essential oil is not one of those!  It takes no time at all for me to go through my $11 bottle! The effortless uses of lemon essential oil saves me money, and makes eliminating toxins from my environment easy as lemon pie!

What is Lemon Essential oil?

Lemon essential oil comes from the cold pressing the rind of lemons. What amazes me most is that it takes 75 lemons to make 15 ounces of lemon essential oil! Potent stuff huh???

No wonder a couple of drops of this powerful oil really packs a punch. If you love the smell of clean, fresh lemons, you will love incorporating lemon essential oil into your healthy living routine! It’s great for so many reasons.

CAUSEBOX | A Membership That Matters

Uses for Lemon Essential Oil?

Kitchen 2-3 drops on a damp cloth and wipe down:

  • Counters
  • Appliances (inside and out)
  • Inside of lunch box
  • Sinks
  • Garbage Disposal
  • Drains
  • Table
  • Trash can
  • Make a fruit and veggie wash to remove any nasty pesticides and germs: I use a glass spray bottle, 1/2 cup of apple cider vinegar, 1/2 cup of water, and 10-15 drops of lemon essential oil.

Cooking & Baking – A couple of drops to:

  • Add to frosting
  • Add to pastries
  • Add in yogurt

Laundry Room – a couple of drops on:

  • Grease stains
  • Dryer balls
  • A cloth to wipe down the inside and outside of the washer

Wellness Boost – Diffuse or add to water or tea

  • Support relaxation
  • Promote mental clarity
  • Uplifting, helps reduce stress
  • Assists in detoxification

How to Purchase Lemon Essential Oil

Always use a pure, superior, therapeutic grade oil such as doTerra.  If you are interested in the $11 bottle of Lemon Essential Oil, becoming a wholesale member will save you money, for details, check out the following link: wholesale member. If you are interested learning more about the benefits of essential oils, feel free to email me at metronomewellness@gmail.com.  Or visit my Purchase Oil page for an explanation of the different memberships available.

Medical Disclaimer

As always, remember that essential oils are highly concentrated, and it only takes a drop or 2 for them to work their magic.  Always use caution with children and during pregnancy.  I am not a medical doctor, simply a health coach providing information for you to take and use how you see fit.  Please always consult your doctor before going off any medications. Complete Disclaimer. 

CAUSEBOX | A Membership That Matters

For more essential oil cleaning ideas, check out the following

The Best Deodorant for Young Girls

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase

The Best Deodorant for Young Girls

My daughter is 10 soon to be 11, where has the time gone? So hard to believe. Her little body is changing, and along with that, comes the wonderful need for deodorant. (She will be a little embarrassed to know I’m sharing this.)  I realize she is growing up and this is totally normal, but a little sad for me. 

When I was trying to figure out what to get her, I wanted to make sure I was getting her a safe, natural, effective deodorant. First, she tried using Tom’s deodorant, and it worked fine, but then, a light bulb went off – I decided to see if we could make some out of my essential oils, and guess what? We did, and it works really well, is much cheaper, and super simple to make!

Here it is: The Best Deodorant for Young Girls

1/2 Cup of Solid Coconut Oil

¼ Cup Baking Soda

¼ Cup of Corn Starch or Arrowroot powder

10-15 drops of essential oil (we used lavender)

Homemade Deodorant

Mix all the ingredients in a bowl into a paste, and poor into small tins, like these.  You can place it in the refrigerator for a more solid state, but we like it in paste form. My daughter just uses her finger tips and puts a little bit on each morning. She hasn’t had any complaints about it at all, and loves the lavender smell. I think it’s kind of like a little calming perfume she gets to wear to school everyday! 

I’ve made deodorant for myself in the past, but after I found Schmidt’s, I stopped making my own. It works and smells amazing! I like the Ylang Ylang & Calendula. If the homemade deodorant isn’t your thing, I would recommend giving it a try, it hasn’t let me or my husband down. He likes the Cedarwood scent.

All in all, when choosing your daughter’s first deodorant, make sure it does NOT contain aluminum, parabens, triclosan, or any artificial dyes or fragrances. These additives are unnecessary, and have been shown to disrupt hormones. It’s our job as parent’s, to keep them safe and healthy, this is just another simple way we can!

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How to Make Your Own Hand Soap

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.

Hand Soap Made with Essential Oils

Shopping for a Safe, Healthy Hand Soap that doesn’t contain unnecessary ingredients can be very difficult.  I get so frustrated with these companies thinking it’s okay to put toxic ingredients into products that our kids are using. 

Here are just of few ingredients in typical hand soaps on the market today:

Sodium Lauryl Sulfate (According to the Environmental Working Group’s Skin-Deep Cosmetic Safety Database, SLS is a “moderate hazard” that has been linked to cancer, neurotoxicity, organ toxicity, skin irritation and endocrine disruption.)

Fragrance (According to the Environmental Working Group, the average fragrant contains about 14 secret chemicals that aren’t listed on the label, many of which are linked to hormone disruption and allergic reactions, as well as about 80 percent of them not being tested for human safety in personal care products.)

Parabens (Long chain parabens are also banned in Europe. According to Costmeticsinfo.org, data indicate that methyl, propyl, and butyl forms of parabens interfere with the functioning of the endocrine system. Specifically, parabens are endocrine disruptors stored in the body tissue that interfere with glandular activity and hormone production.)

To protect my family, I started making my own hand soap with castile soap and essential oils.  So many essential oils have natural cleaning benefits already, when combined with the castile soap, you can rest assured that everyone stays clean and healthy!

Essential Oil Hand Soap

Here is the EASY Hand Soap recipe:

Hand Soap with Essential Oils

Ingredients

  • 1 1/2 Cups of Water

Instructions

  1. Pour castile soap and fractionated coconut oil into 16 oz bottle (preferably glass, I like these).
  2. Add essential oils.
  3. Slowly add water to fill the bottle, making sure to leave room for the pump.
  4. Place lid on and give it a good shake

And there you have it, so simple, and cost pennies and seconds to make!

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How to Make Your Own Sunscreen

Homemade Sunscreen

This site may contain affiliate links, meaning, at no extra cost to you, Metronome Wellness may earn a commission if you click through and make a purchase.

Yesterday was the first day of spring, although it sure didn’t feel like it here in North Carolina.  The sun hasn’t shone in a couple days, but I am now prepared for the day when I get to see it again! I spent a few hours yesterday making sunscreen, bug spray, allergy rub, and a couple of candles, because… why not?!?

So, I thought that I would share with you today how I make my natural sunscreen.  Sunscreen is a necessity, but the chemicals and additives that you can’t even pronounce are not!

My son has sensitive skin, so some of the sunscreens on the market cause skin irritation, because of that I felt the need to learn how to make my own. The sunscreen I make is made with 6 simple ingredients that haven’t caused him any skin issues, and it always does a great job at protecting his pale skin from the sun.

How to Make Sunscreen 

This is what you need, (if you don’t have some of these ingredients, you can easily order them on Amazon, which is much easier than searching around town for them):

½ Cup Olive Oil

½ Cup Fractionated Coconut Oil

½ Cup Beeswax

4 Tbsp Shea Butter

2 Tbsp Zinc Oxide

12 Drops of essential oil (I use lavender)

If you have a double boiler, great, you can use that to melt the ingredients together, however I don’t, so I just put a small amount (like 1 cup) of water in a sauce pan and set a heat safe glass bowl on top. 

Ingredients to make sunscreen

Directions

  • Start by placing all the ingredients EXCEPT the zinc oxide and Essential oil into the glass bowl and melt together.  The mixture will become a transparent yellow color and everything will become incorporated. 
  • Next, take the mixture off the heat and let cool for about 10 minutes
  • Then, add the Zinc Oxide slowly, (careful not to breathe it in) and the essential oil.
  • Finally, pour your sunscreen into a few jars or tins (I used these).  Let it sit for a couple of hours so your sunscreen hardens up and becomes the consistency of a body butter.

Simple, Soft, Safe Sunscreen

The beauty of this sunscreen, is a little goes a long way! It has a smooth, soft consistency that rubs on easily thanks to the shea butter. Try not to leave it in direct sunlight as it melts very easily. I like to apply it before we leave the house, and keep it a cooler in a plastic bag, just in case, plus doing so makes for a cooling sensation when we reapply.

So simple, right? And when you use this, you can feel good about the sunscreen you’re putting on your family. Think of all you’re avoiding, like the many nasty endocrine disruptors and other unpronounceable ingredients.  I don’t know about you, but I cringe when I have had to use traditional sunscreens on my kids.

Once you make this, you’ll wonder why you didn’t do it sooner. It feels great to be prepared, so make some today, and bring on the sunshine!!!

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