Mindfulness March

We’re at the start of a new month, March.  So why not start a new mindfulness practice?
I don’t know about you guys but for me, my phone is a huge distraction.

Have you ever had those days when you get home, sit down, check your phone and a kazillion hours later you’ve found yourself down a rabbit hole scrolling social media feeds or caught up in more work? This is definitely me.

So, my new mindfulness practice for this month is, to not do this.

mindfulness marchTo help me make this happen I have created an adorable little home for my much-appreciated phone. Every day when I get home, my phone goes into its happy new home.

When the time comes that I need to use my phone, (or choose to).  The plan is, that I have to stay in the area of this one spot while I use my phone.

It’s kind of a throwback to the days where everything wasn’t wireless.

Remember those times when phone cords were attached to the wall?  Okay, so I’m dating myself.  Long story short, if you wanted to talk to a friend for hours at a time (yes hours) you would have to sit in that one spot where your corded phone lived (which was usually in the middle of your family room- where everyone was hanging out)

So that’s the idea.  I’m starting this practice in hopes that confining me to one spot will help make my phone use thought out and mindful.

This is the beginning of my new mindfulness practice.

Are you doing any mindfulness practices? Inspire others by sharing what you’re doing.


Essential Oils Uses & Benefits


Fill your Home with the Scents you LOVE.. and Benefit!

The many uses & benefits of essential oils.

What are essential oils?

Essential oils are natural oils typically obtained by distillation and having the characteristic fragrances of the plant or other sources from which they are extracted.

History of Essential Oils.

Essential oils have been dated back to 2500-3000 B.C! They have been used all over the world for literally THOUSANDS of years!! These plant-derived oils have long provided us with many benefits including sensory enhancement (aromatic scents) – thus beauty care, as well as a lot of medicinal benefits.  Throughout history they have been used both internally and externally, although it is not advised to use essential oils internally unless directed by a healthcare professional.

Essential oils are used today in many different natural wellness fields! The main one by which most people associate essential oil use is Aromatherapy. It is also used in Ayurvedic Medicine, Traditional Chinese Medicine, Naturopathic Medicine and even in Conventional Medicine in certain parts of the world!

How are they used?

Essential oils can have many positive effects on the mind & body.  They can help us relax when we’re feeling stressed or anxious; they can energize us when we’re feeling sleepy or down; they can help ease headaches, and nausea; they can boost a wintery mood; and they can simply make the room and our bodies smell nice!

On our Bodies – Natural Beauty Care Products


Many essential Oils have an extremely pleasant aromatic scent making them fantastic for use as a natural perfume or fragrance.  Many natural skin care products use essential oils for a fresh, floral, energizing, or calming effect.

In our Homes – Diffused into the Air

Diffusing essential oils into the air can help to disinfect the air, add a pleasant smell into a room, and can enhance a calm or energized state. There are a few ways that essential oils can be diffused into the air.

The traditional method of doing this is heating the oil directly over a flame, or boiling a few drops in water.  These are both effective methods, so long as a good portion of your attention can be directed toward the heating oils as to not start an accidental fire.



Nowadays, diffusing essential oils into the air is much more efficient, and far less dangerous.  Modern day diffusers have sensors that auto-shut off when the water levels get low, and in most cases don’t use much heat at all to produce steam!

This EcoSpa Deluxe Ultrasonic Diffuser has multiple mist options, an auto-shut off and a light on/off button! It also has a very appealing shape and design, so you can feel great about making it a part of any room! 🙂

Some of our Favourite Essential Oils and their Benefits!

Single Oils:



  • Promotes relaxation – great for bedrooms & nurseries.
  • Can improve mood and reduce stress.
  • Antibacterial properties – often used in natural cleaning
    formulas for both the body & the home!

Mentha piperita


  • Energizing!!
  • Can improve digestion.
  • Enhances mental alertness.
  • Soothes sore muscles.

Clary Sage
Salvia sclarea


  • Supports hormonal balance.
  • Can reduce menstrual pain.
  • Improves ability to cope with stress.
  • Can increase libido.
  • Natural aphrodisiac.
  • Complements male pheromones.
  • Can increase energy.
  • Extremely grounding.


We hope you were able to pick up a few tips about Essential Oils in this post :). For more information, don’t hesitate to contact us! 

Back to School Essentials



More than likely this week has been a whirlwind for you! Whether a parent of a scholar-to-be, or a student yourself, it may be time to start thinking about how to support your mind & body for the long school year ahead! Here are a few of our “Back to School Essentials”:
  • Sisu – Stress Rescue: Focus and calm your mind & body. 



Stress levels are generally on the rise in September.  Your to-do list has likely doubled in size, and maybe you’re finding it hard to focus on one specific task with everything hanging over you…. Well, Stress Rescue could be for you! L-Theanine is an amino acid that naturally occurs in green tea and is fantastic for promoting focused and calm cognitive energy!



35500The brain is comprised mostly of fats! It only makes sense that consuming healthy oils & fats would help to enhance the health and function of our brain! Omega-3 fatty acids (EPA & DHA) are fantastic for improving cognitive function and supporting the health of this extremely important organ.  DHA has been known specifically to support cognition, and that’s why Natural Factors Whole Earth & Sea Cogni-Hi-Q has formulated this amazing fish oil to provide DHA & EPA in a 3:1 ratio!  Support your brain, ’cause chances are you’re gonna need it this year! 😉

  • Nutristart – Quick Tea:  Increase your focused energy!



It can be hard to find it in you to rise early in the morning and tackle the day in the fall & winter.  That’s why Nutristart Quick Tea, a green tea extract, can be a fantastic addition to your daily routine! 🙂 Green tea increases focused energy & is full of antioxidants that also support your body’s immunity. Wake up, feel energized, and stay healthy with this potent extract!





During times of stress our adrenal glands are working overtime to help us deal with the increased demands and it is important that we help our adrenals to stay healthy so they can continue to help us cope. This is why we LOVE AOR’s Ortho Adapt formula.  It includes a blend of supporting adaptogenic herbs, and porcine adrenals to help support the proper function of our important stress organs!


  • Bulletproof – Collagen Bars:  Convenient & delicious doesn’t always mean junkfood!



Delicious and extremely nutritious, Bulletproof Bars are the perfect on-the-go snack or meal to take with you on your busiest days! Packed full of collagen protein and tons of healthy fats, these bars have an amazing nutrition profile to help get you through the day!




Grass-fed water buffalo meat is one of the best tasting meats with an UNREAL nutritonal profile.  It is extremely high in protein, and a great source of healthy fats, iron & vitamin b12! This amazing snack is perfect for anyone to pack with them on a busy day! Pre-packaged individually for added convenience, we rarely leave the house without a caveman stick in our bags!





“Smart Drugs” have become a commonplace at a lot of post-secondary schools… If you’re reading this, you probably already know how detrimental these drugs can be for your overall health and wellbeing.  Fortunately, there is a healthy alternative with no harmful side-affects that actually supports the health of your brainl! Ortho-mind is a blend of herbs and nutrients that improves cognition and brain function. It can be taken any time of day without risk of sleep interference or reducing appetite.  It is the ULTIMATE study buddy :)!



  • St. Francis – Deep Immune: Increase your body’s immunity!



Rather inconveniently, the beginning of the school year often sparks the dreaded cold and flus that spread like wildfire throughout classrooms and households.  Good news: You can do something to protect yourself! St. Francis Deep Immune tincture is a blend of potent medicinal herbs that support your body’s immune system and fight infection. Perfect as a preventative measure, or to speed up the process of restoring health so you can feel better faster!


We wish everyone a smooth back to school transition and a relatively stress-free school year! 🙂 We hope these items are helpful to keep in your toolkit for tackling this school year! Do you have any back to school immune boosters or stress formulas that you use? What’s your go-to healthy snack for busy days? Let us know! 🙂 

6 Tips to Calm Back to School Anxiety


Whether you’re a parent who has a whole lot to do to prepare for September, or a student who would rather it just stay summer forever, back to school can take a toll on our minds and bodies. Here are 6 tools that you can use to combat the anxiety and stress you may be dealing with this time of year:

  1. A Breathing Practice.

    Our breath has the power to change they way we think and feel.  A division of our Central Nervous System known as the Sympathetic Nervous System, that is largely responsible for our body’s stress and anxiety response, can be controlled by our breath!

    There are many different breathing techniques that can help tame the “fight or flight” instincts that kick in when we get become stressed or overwhelmed. One of the easiest and most effective is known as “Box Breathing” or “Square Breathing”. It can be done at any time of day – in the morning upon waking to clear the mind for the day ahead, during moments of immense stress, on a work break to relax and reset, or before bed to help the body get prepped for sleep!

    Square Breathing Method:

  2. Moving! :).

    During exercise the body releases endorphins, which are the neurotransmitters in your brain that make you feel good! Additionally, studies have shown that exercise actually promotes the growth of neurons in the area of the brain that regulates anxiety! Check out this video that explains more about how this process works! 🙂

    Virtually any type of exercise can increase the production of the chemicals that make us happy, and relieve stress.  Sometimes when we feel like we have so much to do, it can be hard to fit in exercise, but even something as simple as a quick 5 minute yoga session at home, or a walk around the block can be enough to help boost those endorphins so you can feel great and increase your productivity!

  3. Get into nature!

    Being outside just feels awesome, doesn’t it? Living things are meant to be in nature, and when we are, our body and mind benefit tremendously. Countless studies have shown a decrease in stress & anxiety, and an increase in mood, creativity, brain function & productivity when we are exposed to nature.  Something as simple as a plant in your living space can often have a very profound effect on stress reduction… although we advocate getting outside and fully enjoying nature as much as you can manage! 😉

  4. Daily B-Vitamin Intake!

    All of the B Vitamins are important for many bodily functions! Ensuring that you’re getting enough of these amazing Vitamins in your diet, or otherwise supplementing, is important all of the time, but especially during times of stress! The entire family of B-Vitamins play important roles within the body including red blood cell formation, and production of serotonin. Without a sufficient B supply, we lack energy and can have a tendency toward depressive states, neither of which are helpful ever, but especially not when your to-do list is stacked!

    There are many delicious foods that contain these amazing vitamins, and ensuring you’re eating lots of them will help with energy and mood! Grassfed Meats (including organ meats), seafood, pastured eggs, grassfed dairy, leafy green vegetables, and avocados all contain B-Vitamins so be sure to up your dose of these superfoods! If you’re really feeling a lot of stress or are unable to take in enough of these foods, a B-Complex supplement may be something to consider.  A really great B-Complex supplement is AOR’s Advanced B Complex, with all of the active forms of Vitamin B in proper ratios for optimal absorption in the body!   

  5. Find an anxiety Formula that Works for you!

    Another fantastic way to combat pre-school anxiety is to use a natural stress or anxiety formula. There are many herbs and medicinal mushroom formulas available that can help calm your nerves.  Some of the best are:
    Veeva Anxiety: A Blend of herbs that help support your body in dealing with anxiety throughout the day. This blend includes many herbs that support your adrenals and keep your mind at ease!

    Reishi: a medicinal mushroom that helps quiet a racing mind and relax your nerves.  It also has amazing benefits for the immune system, which can be beneficial this time of year as well. One of our favourite Reishi supplements is the “Host Defense Cordychi Liquid Extract“. This is a blend containing 2 mushrooms – Cordyceps and Reishi, that work together to bring you balanced energy and stress relief. It is sourced from Organic mushrooms grown by a Mycologist named, Paul Stamets in the U.S, and it is absorbed very quickly in the body for fast acting anxiety reduction and increased energy!
    holy basil
    – Holy Basil: 
    A herb that helps relieve stress in the body and calm the mind! In addition this amazing herb has amazing health benefits that range from decreasing inflammation, to improving digestions. One of our favourite Holy Basil supplements is Botanica Holy Basil Phytocaps, as they are extremely potent – 2500mg dry herb equivalant!! – they’re absorbed very quickly, and they can help reduce feelings of anxiety or stress almost instantly!  Also, because they’re liquid phytocaps you can also bite into them for a burst of delicious flowery flavour and an even quicker absorption in your mouth!
    Bach Rescue Remedy Pastilles: A blend of 5 different homeopathic flower remedies that help combat anxiety and stress! They come in tiny candy pastilles that you suck on (like a lozenge) during times of immense stress for quick relief. This amazing formula is also available in drop or spray forms.

    – L-Theanine:
     This amazing amino acid naturally occurs in green tea. It is great for balancing our brain’s neurotransmitters as well as encouraging the production of alpa-waves, which are produced when our brain is in a calm, focused state!  L-theanine helps decrease stress & anxiety in the mind, and the focused and alert state that this amazing amino acid encourages is great for productivity  L-Theanine can be obtained through drinking green tea, or can be taken on its own! One of our favourite L-Theanine supplements is Natural Factors Mental Calmness. They are chewable tabs which increases the speed of their absorption and makes them easy to take whenever – they also taste amazing! 🙂

  6. Do Something You Enjoy!

    Whether it’s reading a book, taking a long walk, talking to a good friend or getting out to play your favourite sport – taking time to do something you genuinely enjoy is a fantastic way to support your mind and body in dealing with anxiety or stress. Although the onset of September can often stack our “To-Do-Lists”, taking time to enjoy our day can improve your mood and increase the amount you’re able to get done!

    Is there anything you do this time of year to help decrease your anxiety or stress levels? Let us know! 🙂 



Stay healthy this September!

immune prevent blog title (1)

With August coming to a close, and back to school only a few weeks away, it may be time to start considering some cold & flu preventative action!! We all know how quickly germs go around as soon as school starts up but, there are some things you can do now to help make sure that your household stays flu-free this year!

Start taking action before school begins!

A house full of strong immune systems will help keep everyone free of those back to school sicknesses that seem to spread like wild-fires through schools and homes.



Getting our immune systems strong often means ensuring that we have lots of healthy bacteria in our gut to help us fend off the bad germs we come in contact with.  Taking a probiotic supplement can help ensure that the main line of defence in our bodies is ready to protect us.

Our favourite probiotic is Dr. Ohhira’s because they are a whole food, live probiotic made with 12 different bacteria strains, and contain over 82 fermented whole food ingredients that act as pre-biotics to keep the probiotics alive! They’re shelf stable and safe for all ages!

A daily dose of Vitamin D.


Making sure to get enough vitamin D this summer can ensure that your body will be ready for the fall. Getting outside to enjoy some sunshine as much as possible is a great way to soak in Vitamin D. There are also Vitamin D supplements available to help you make sure that you’re getting enough of this important vitamin, even if you can’t get in the sunshine as much as you’d like to!

Our favourite source of vitamin D is the sunshine, but if you can’t seem to get enough of it this summer a really great supplement to consider is Nutristart Quick D Drops! These drops are taken sublingually and are very quickly absorbed into the system! They are quick and easy to take and dose and they’re safe for kids.

Some extra Vitamin C.


Making sure to take a little extra vitamin C to keep the immune system working well is a good idea this time of year! Vitamin C can be obtained through many foods such as citrus fruits, berries, & green leafy vegetables or can be taken as a supplement.

Our favourite for all ages is Mega Foods C Complex. This amazing whole food supplement is sourced from organic oranges! Our bodies recognize and absorb whole food vitamins very easily so this one is very bioavailable. The tablets are a bit on the larger side, but can be crushed up and dissolved into something for kids to take!

Immune boosters.

Alternative medicine

Plant medicine has been used for centuries to help keep our bodies thriving. There are many different herbs and medicinal mushrooms that can strengthen our immune system to keep us safe from whatever is going around.

We have many favourite immune boosters at Health Essentials, but our go-to is generally the Host Defence My Community Extract. Host Defence ingredients are of the highest quality, formulated and grown by Mycologist, Paul Stamets in the U.S. This particular blend is made from 17 different mushrooms, all with unique properties, that help to keep our immune systems healthy.

For the little ones, we love the Suro Kids Organic Elderberry Syrup.  It’s made in Canada with extremely clean ingredients, and is incredibly versatile! With added honey for sweetness, it’s easy to take this amazing superfood syrup… you can steep it as a hot or cold tea, or simply take a teaspoon of it like cough syrup! 

A Healthy Diet.


Although the summer lifestyle can pose many diet challenges… eating a nutritious diet can do wonders for keeping our bodies strong for September. We are what we eat, and the health of our bodies is often determined by the quality of our diet. Nourishing foods like grass-fed meats & dairy, fermented foods and lots veggies are great to add into the diet at all times of the year. Healthy foods are especially important when supporting healthy immune function!

We realize you may still be in summer mode (as you should be – it’s not over yet!!). One of our favourite on-the-go, additions you can include in your diet for some added nutrition are our grassfed meat sticks. Our favourite is the Caveman Stick, which has added 25% organ meats for extra nutrient density!

Improve the Air Quality in your Home.


A great way to ensure that any airborne viral & infection causing germs (which tend to be the most prevalent this time of year) are not floating around your immediate air space is to purify the air! Air purification can be done in a few different ways.

The old school method of boiling water with some vinegar or essential oils in it can be great for disinfecting the air.  This method is fantastic if you’re home and aware of the water level in the pot, lol. This method may not be entirely convenient for the majority of people who aren’t lucky enough to just be relaxing this time of year!

Good news is that there are now many diffusers available, which as their name suggests, diffuse water and essential oils throughout your home. Our favourite diffuser is the Eco Spa Deluxe Diffuser and Ionizer as it has a super classy design, it covers a large space, and it has an auto-shut off so it’s safe to leave on, even while you’re gone! Our favourite essential oil blend to get rid of those nasty germs is Thieves Oil, which is a blend of many different essential oil scents that has been used for centuries to fend off harmful bacteria and viruses in the air.

Back to school season can be stressful enough, with everyone exiting vacation mode and getting back into the swing of things. We hope the above tools helped you get an idea of ways you can keep fighting a cold or flu off the list of things you need to do this September!