10 Everyday Swaps to Make for Healthy Living

10 Everyday Swaps to Make TODAY for a Healthier Living Environment

Cleaning up your environment can be surprisingly easy.  Take some time to look around your home, how many different products do you use every day? How many could easily be swapped for something less toxic? How are those products effecting your health and the health of your family? Have you ever wondered if you made a few simple changes in what you put in and on your body, that you might feel better?

Throughout my wellness journey, I’ve slowly eliminated toxic chemicals from my environment. I know it’s made a difference in my health.  My sensitivity to synthetic fragrances is over the top, they give me headaches every time I’m around them. I also have less joint pain, as someone who suffers from mild carpal tunnel, my joints often hurt. Now that I’ve swapped out toxic products for healthier ones, I have less pain. When I encounter a toxic chemical now, I often get aches in areas I’m not use to.

How Do You Get Started?

Start by taking note of how you feel today. What is your energy level? How is your mood? Do you feel anxious or worried? Now make the following simple swaps and take a weekly account of how you’re feeling.

I’ll be suggesting products that can be swapped out, if you make a purchase from one of the links, Metronome Wellness will receive a very small commission. However, what I’m trying to get across here is to just make a healthier, less toxic change, for your health and the health of your family. You can easily make your own products, or purchase them. Thankfully, more and more companies are getting rid of the chemicals in the things we use everyday, and making them more affordable!

Cleaning products

No surprise that cleaning products top the list.  Have you looked at some of the chemicals on the labels of mainstream cleaning products? I mean, toxic, highly flammable, keep away from children, hazardous crap! Scary right? Why would we want these in our homes? Of course, we were once told that we must sanitize everything. We now know that we’ve done more harm than good with this way of thinking.  There are more scary, drug resistant bugs out there than ever before.  STOP sanitizing everything! A little bit of bacteria and dirt is good for your health!

Did you know that with a little white vinegar, essential oils, and baking soda you can pretty much clean anything? Crazy and think of how much money you could save! Check out my essential oil clean recipes. If you don’t have time, or frankly just don’t want to, I recommend using Seventh Generation products.  They can be found almost anywhere, and they stick to their promise of keeping the toxins out of our homes and the environment.


Toothpaste can be full of toxic ingredients like triclosan, sodium lauryl sulfate, artificial sweeteners, fluoride, propylene glycol, Diethanolamine. Why!?? What’s the point of adding these harmful ingredients to something you put in your mouth? One of the most absorbent places in the human body.  You can easily make you’re your own toothpaste! Wellness Mama has a few different ways: https://wellnessmama.com/1772/natural-toothpaste/ Or if you prefer to purchase a safer toothpaste, I like Himalaya Botanique, I get mine from amazon and have been using it for years.  


Another easy, simple swap to make today is your shampoo. I’m going to “plug” a MLM product, sorry.  I’ve tried making my own, and used a variety of different “natural” shampoos, and found Monat to be my favorite. It’s something that I can honestly say has helped my hair a ton! Over the past couple of years using it, my hair has grown more than ever, gotten stronger, healthier, and I frequently get compliments on it (which hasn’t happened since kids). Their company name is short for “Mother Nature” and they say “no” to toxic ingredients. Check out the science behind their products at:  https://monatglobal.com/the-science-of-monat/.

Face wash

As someone who struggles with acne, I’ve used a million different products. I wanted so badly for essential oils or something very simple to work, but it never did. I’ve used the dermatologist’s products and pills, but because of the chemicals, I never felt good about doing that, even if it did work. I finally found something that really works, and I can get behind. Tula. It’s a super food, probiotic for your skin, without all the nasty stuff! It feels amazing and gives me a natural dewy look.

Make up

I must admit, I keep it pretty simple, I’ve never been into make-up.  Again, I’ve tried making my own, and you can too, with a little arrowroot powder and cinnamon, but I never could get the combo quite right. So now I use and recommend this powder foundation called Everyday Minerals Matte Base. It covers my acne scars really well, and gives me a simple, clean, finished look.

Coffee Creamer

If you’re a coffee drinker like me, and like a little creamer in your coffee (I’ve tried to switch to black many times, I just can’t do it), there are a lot of fairly new, healthier options on the market today. I use to use the original Coffee Mate French Vanilla, but the further I got along my all-natural journey, the less and less I enjoyed the taste of the it.  I switched to the Natural Bliss, which was pretty good, but I’ve tried to limit my dairy consumption, so when I came across So Delicious French Vanilla Coconut Creamer, I knew I’d found the “one”. If you’re trying for a more plant based diet, I highly recommend this, it has just 7 ingredients, 4 grams of sugar and is vegan certified.

Laundry Detergent

I’m just going to be honest again, as bad as I want to be “Suzy Homemaker” and make everything from scratch, I’ve tried making my own laundry detergent, but my laundry never came out as clean as I thought it should. I’d find that some of the socks would still have a lingering smell, and my whites were not so bright. 

There’s something about a specially formulated detergent that has been tested to really clean. The one I use and is Home Made Simple – Lavender laundry detergent, it’s a plant based detergent that is better for you and the environment.  I’ve found it at the local grocery store and it’s a reasonable price. This swap uses plant based ingredients and truly makes clothes smell fresh and clean.  They also make it unscented if you prefer not to smell like lavender.

Candles/ Air Fresheners

Please tell me that you don’t you aren’t still using air fresheners. The air quality of our homes is so important. Good air quality is important to support our immune systems against environmental and seasonal threats, along with preventing toxic overload in our bodies.  Candles are not the best option, especially if they’re full of artificial fragrance. Soy candles are a little better, but your best option is using an essential oil diffuser. There are many benefits to aromatherapy, it can help to energize you or calm your nerves, not to mention making your house smell lovely.  It’s so simple to change out the scents too.  You can use individual oils or blend them up to make your own special, preferred scent. I love lavender at night and a grounding blend during the day such as DoTerra’s Balance.


Swap out those aluminum laden deodorants for one with less chemicals. I do make my own from time to time, and often for my daughter, but for a purchasable deodorant that works, Schmidt’s is my pick! It has been proven to work in the southern summer heat over and over again. It’s a little pricey, but it’s nice to have around in a pinch.


I really don’t like talking about meat, I eat some on occasion, but I’ve never been a big meat eater, in fact, in the past I was a vegetarian. It’s however, an area to look at when making healthy swaps. Have you ever wondered where all the meat at your local grocery store comes from? I do all the time, and when I think about the mass production, I think about what kind of conditions these animals were probably living in. So when you’re shopping for meat, look for at the very least, meat that has been raised without hormones or antibiotics. If you can afford it, organic and free range is even better. You can read my post on Mindful Eating which addresses the need to think about where our food is coming from.

Slow and Steady

So maybe you don’t make all of these changes today, but soon. Take note after you’ve made the health conscious swaps. Do you feel better? Do you have more energy? How about your kids? Do they seem a little less irritable? I hope you’ll feel the differences like me. Make the changes, for your health, the health of your family, and the health of our environment.



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 remedies, 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.


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.


“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

A Better Way to Eat Meat

Eating Meat Responsibly

Have you ever walked by the meat section in the grocery and really thought about the massive amounts of flesh just laying there? What about the fact that you are in just one store?!?

In the mid-size city where I live, there are what seems like, hundreds of grocery stores! It’s pretty overwhelming to think of all the lives sacrificed everyday for our nourishment. Thoughts like this made me turn to vegetarianism a couple of years ago. Imagine that, a farm girl vegetarian?

My Vegetarian Dilemma

My decision to be a vegetarian was an easy one, I am an animal lover, and it breaks my heart to think about the abuse going on during the raising and processing of animals for consumption.  I won’t go into details, you can watch multiple documentaries about it on Netflix, or pick up a book at the library, but there are so many inhumane things done to animals, it’s hard to imagine anyone thinking that this treatment is okay.

My life without most animal products was kinda tough.  While eating a vegetarian diet, I suffered a hip injury playing tennis, not sure if my diet had anything to do with it, but it definitely makes me think. 

My digestive track, was to put it nicely, a mess!  I felt like I could never quite regulate my energy levels, I had a lot of crashing, and highs and lows.  I was eating more grains than I had in years, and although I know that beans and lentils are not my friend, I ate them anyhow, for protein.  And, ironically, my cholesterol numbers went up, crazy! I wanted it to work so bad, for the sake of all the animals I was saving.  But, my body just did not agree!

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.

Making the Decision to Eat Meat Again

I decided to eat meat again last August. I just wanted to test it out, to see if I might feel a little more normal again. Surprisingly, and somewhat sadly, I really did.  I’m playing tennis again, and my digestion is back on track (most days).

I made a promise to myself, when I went back to eating meat, that I’d only be eating responsibly raised and sourced meat and seafood.  I wasn’t going to support the inhumane treatment of animals.

For that reason, I am a loyal customer of ButcherBox. Which means, no more buying meat from the store, not knowing how those animals were treated, or what antibiotics they may have been given. (If you are interested in reading more about my views on mindful eating, and the importance of listening to your body, check out my post).

I’m guessing many of you have seen the ads for ButcherBox meat delivery service.  Our family started ordering from them again last August, but we had been customers prior to my diet change. They are a great company, with high quality standards, I truly do recommend giving them a try!  

The following is directly from the ButcherBox Website:

When it comes to eating meat, quality matters.

“There’s no way to substitute for standards. That’s why we pay special attention to every step of the process. From food to bedding, our animals are cared for. We make sure to accommodate their natural tendencies – cattle like to roam, hogs like to move dirt with their snouts, and chickens like to peck.”

“After all, quality is influenced by how the animal lived: Was it healthy and content? Was it ever given antibiotics or hormones? Was it humanely raised on a farm with sustainable practices?”

To read more about their sourcing please check out the following link:


What to Expect When You Become a Customer

My box arrived today.  I’m always very pleased with the quality of the product on delivery, after all, it’s meat and it definitely matters!  They always package it in eco-friendly packaging, with proper insulation so the meat stays frozen.

This is what was in my box:

  • 6 -Boneless Chicken Breast
  • 3 packages of Chicken Thighs
  • 2 lbs of ground beef
  • 2 – 10 oz strip steaks
  • 16 oz premium steak tips

How does it work?

If you’ve ever had a meal delivery service before, the process if very similar, if not, here’s what you can expect. 

  • With ButcherBox, first you choose your box. You can customize one or choose from a variety of combinations.  As a family, we don’t really eat much pork, so our box generally includes just chicken and beef (with occasional bacon).  You can change it up every month if you’d like, I often do. 
  • After you choose your plan, it’s time to choose your delivery date and frequency.  We get it delivered every other month, as a family of 4, and we are able to make it last. You can cancel or pause at any time, there’s no long term commitment.
  • ButcherBox will email you a few days before you box ships, in case you want to make any changes. And then again when it ships, that way, you know to be looking for your meat, especially if it’s coming on a warm day.
  • Once you receive your box, place your meat in the freezer until you’re ready to cook it.  Not sure how to cook it? ButcherBox has a library of recipe ideas on their site. I have used their recipes many times, I’m not exactly a gourmet chef, so I need a little (or a lot) of ideas and guidance.

A Great Special For First Time Customers

This month only, new customers who sign up will receive 2lbs of Free ground beef for life. Follow this link (or any of the links in this post) to purchase: ButcherBox Special.

Essential Oils to Help with Detoxification

Essential Oils for Detoxification Support

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.

Detoxification is a process that the body must go through to eliminate unwanted toxins and chemicals.  Adding essential oils into your daily routine can help in aiding your body in this process.  Your body’s ability to rid itself of toxins is essential for your overall wellness. 

Sadly, it’s nearly impossible to avoid all of the toxins in today’s environment.  They are everywhere, from the air you breathe, to the food you eat, to many of the products you use every day, they contain chemicals that your body must process and somehow eliminate. 

Sometimes your body becomes overloaded with these chemicals and you start to feel tired, have lack of energy, you may tend to get sick easier, it might show in your moods, or you might even have chronic pain because of them.

Thankfully, many companies are waking up and realizing that they are harming people with their chemical additives.  They have found natural alternatives and are learning that consumers are not going to buy their toxic products any longer.  Remember, that what you buy dictates what they will make, if everyone takes a stand and stops buying the chemical laden products, they will have to find healthier alternatives to stay in business. 

Check out https://www.ewg.org/guides/cleaners for a list of safe cleaners.  (This is also a great site packed full of information about toxic impacts on our environment.)

Which Essential Oils Help Assist the Body in Eliminating these Toxins?

Grapefruit Essential Oil is one of the first oils that I ever purchased.  At the time, I just knew that I liked the smell and taste of grapefruit, and thought it would be fun to add to my water.  I had no idea how much I was going to love it!

I drink a lot of water throughout the day.  I always carry my water bottle with me and highly recommend it. It’s just a great way to stay hydrated.  Water itself is very detoxifying, adding a little essential oil such grapefruit, lemon, or lime, can give your body a detoxification boost.

Photo by Elliot Fais

Lemongrass Essential Oil is a powerhouse decongestant for any system of the body.   Check out my post on Lemongrass to find out how we use it in our family. 

Clove Essential Oil is a powerful antioxidant and can assist on a blood and cellular level.  It also offers great liver and brain support.  This is a good oil to take internally.  Add a drop or 2 to a veggie capsule to support multiple internal functions.

Cilantro Essential Oil can help relieve the body of heavy metals.  Cilantro oil offers support to the kidneys and liver in the detoxification process.  I like this oil combined with a carrier oil and rubbed on the bottom of my feet, it is also a good one to take internally by adding to a veggie capsule. 

DoTerra Essential Oil Blends to Support Detoxification

DoTerra Essential Oils puts together some amazing blends as well, that will aid your body in the process of eliminating chemicals.  Here are the 2 that I’ve tried, and I personally know they work wonders!  My body feels so much better than it did just a few months ago, before incorporating a regular detox plan. 

Zendocrine – Detoxification Blend features tangerine, rosemary, geranium, juniper berry and cilantro.  It is known for purifying the body’s system and supports healthy cleansing and filtering functions of the liver, kidneys, colon, lungs, and skin.

I use Zendocrine in my water, usually post workout, for a week at a time and do this about every other week or so.  My body actually craves it now!

DDR Prime is a proprietary blend of CPTG essential oils that help protect the body against oxidative stress on a cellular level.  This blend contains clove, wild orange, frankincense, lemongrass, summer savory, and niaouli.  DDR prime supports a healthy response to cellular stressors, and promotes healthy cellular regeneration.

I like to massage a couple of drops of DDR Prime mixed with jojoba oil into the bottom of my feet morning and night.


  • Small dosages recommended
  • Dilution with carrier oil recommended. 
  • Not recommended during pregnancy

Always use a pure, superior, therapeutic grade oil such as DoTerra.  If you are not already a wholesale member, and are interested in the benefits, email me and I can help you set up your account. metronomewellness@gmail.com.

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