Women’s Health

Fulfill Your Essential Oils Curiosities with dōTERRA #Giveaway


Essential Oils was a topic that I was very curious about, but I will admit, it seemed overwhelming to me; I had no idea where to start and I wasn’t sure I could afford what it would cost to get started.

Enter Alexandra Kingston, dōTERRA Independent Wellness Advocate. With Alexandra’s help, I was able to try a few of the most popular essential oils from the dōTERRA line. I was also able to sit down for a Q & A session with Alexandra to gain some insight on the uses and benefits of essential oils.



  1. What attracted you to working with dōTerra Essential Oils?
    • I did a lot of research and but what really got me about dōTERRA was the CPTG, Certified Pure Therapeutic Grade. This means their oils are free of pesticides and contaminants. There is 3rd party testing used to certify purity, chemistry and potency, and the plants are sourced from their native ( indigenous) growing region.
  2. If you had only 30 seconds to explain the benefits of essential oils, what would you say?
    • I would tell people that essential oils are compounds naturally extracted from plants ( flowers, stems, bark, roots, etc.) Oils are 50-70 times more potent than herbs. Essential oils can penetrate the cell membrane to fight viruses, antibiotics cannot.
  3. What positive impacts have you seen within your family by using dōTerra oils?
    • I have made gradual changes over the past few years and have eliminated almost all cleaning products and now I make my own. I have spent a lot of time researching the products I was using on myself and my children and have found that most of these ( bath soap, tooth paste, laundry soap, hand soap, dryer sheets etc.) can be and have been replaced in my home with a much safer and natural approach. I cook with my essential oils, I clean with my essential oils and I support my family’s health with essential oils.
  4. If someone wanted to easily get started using essential oils, but didn’t know how or where to start, what would you suggest?
    • I would suggest a starter kit, the basics, our top ten essential oils in a kit with hundreds of ideas on how to use them.
  5. How can someone become a dōTerra member?
    • You can shop retail on my website, or you can purchase your own membership, similar to a Costco membership. $42 for a one year membership which lets you shop at wholesale as often or as little as you want. There are also Canadian enrollment kits available that will include the membership right in there and come with different oils and accessories.



I started with the Introductory Kit by dōTerra which includes the Lavender, Lemon, and Peppermint essential oils. Alexandra had also included an extensive list on all the different uses for these three oils. From odor reduction to polishing wood floors to easing sore joints, the uses for essential oils are endless.



Perhaps my favourite use of the essential oils I was given was the Peppermint Essential Oil used on mosquito bites. Not only does it stop the itch, it soothes the pain in a minty, tingly way!


I also found many uses for the Lavender (aromatic, soothing bath…ahhh) and Lemon (cleaning my stainless steel appliances  naturally, easily and beautifully smelling) essential oils. There are an endless array of uses. And I’ve just scratched the surface; there are over 60 different oils to choose from.

Like Patchouli for a glowing complexion or Thyme to promote alertness; lift your mood with Ylang Ylang or sooth your family’s dry winter skin with Ginger.



The dōTerra Essential Oil bottles may look small, but that is because, as Alexandra mentioned, they are up to 70% more potent than regular herbs. Add a drop or two to your bath and it goes a long way. Diffuse your oils, dilute them with water or use them topically, one bottle will last you a long time.


There are so many amazing products offered by dōTerra and I highly recommend that you take a look at Alexandra’s site to discover all of the exciting options. By now we are all aware that many of our traditional products are filled with unhealthy chemicals; there is no better time than now to start investigating essential oils.

Find Alexandra on Instagram or contact her through email. She’ll be able to get you started on your journey with essential oils.



Alexandra is passionate about sharing her love and knowledge of essential oils and how they can enhance your and that of your family’s health. Today she is offering on City Mom reader one dōTERRA Introductory Kit which includes one each 5ml Lavender, Lemon and Peppermint essential oils.

Please use the widget below to enter to win. Good luck!

a Rafflecopter giveaway

City Mom

10 Delicious & Healthy Protein Shake Recipes

Protein Shake Recipes

Ah January; you are here and you are welcomed with open arms; 2015 was good enough for me, big picture, I have much to be thankful for…small picture, it was a tough year. I have high hopes for 2016 and I’ll get back to you later on how that’s going.


Many people use the New Year to set new goals or resolutions. I don’t personally like calling them “resolutions” because I feel that it has the opposite effect on me…I feel like they set me up for failure.

It is estimated that only eight percent of people whom actually make a NY resolution are successful in achieving their goal*, but I do have improvements to make in a few different areas, one big one being my health.

With a stressful end to 2015 and some holiday indulgence I fell off the wagon and I need to get back on track with my fitness goals. To start, I am participating in my second Arbonne 28-Day Clean Eating Detox; a big part of this plan includes using protein shakes as meal replacements.

I’ve written before why having a protein-rich diet is good for you and why it helps to assist in weight loss; nobody likes to get bored with their meals so I’ve gathered this list of the best protein shake recipes (in my opinion) to keep you happy and healthy.


  1. Passionfruit Green Smoothie: A delicious green smoothie filled with fruit, vegetables and fantastic flavour. Just add a scoop of your fave protein powder and you’ve got a meal in a glass! Credit: Family Food & Travel
  2. Oatmeal Raisin Cookie Protein Shake: a delicious cookie-inspired shake using cashew milk. Um? Yes please! Credit: The Bewitchin Kitchen
  3. Pumpkin Spiced Smoothie: delicious anytime of the year, you can replace the dairy with other non-dairy options if you require a dairy-free alternative. Credit: Confessions of a Fitness Instructor (note: free download of 12 Smoothie Recipes file)
  4. Blueberry Almond Ginger Smoothie: Get the value of antioxidants from blueberries, the healing properties of ginger and honey and the dairy-free protein of almond milk. Add in a scoop of your fave protein powder and voila! Credit: Family Food & Travel
  5. Chocolate Banana Peanut Butter Protein Shake: need I say more? Swap the peanut butter for almond butter to make this even healthier! Credit: A Sweat Pea Chef
  6. Cinnamon Roll Protein Shake: who doesn’t love a cinnamon roll for breakfast?! Cinnamon is the star of this delicious protein smoothie that tastes almost exactly like a cinnamon breakfast roll. Credit: jennifermeyering.com
  7. Almond Butter Date Shake: This is a creamy (but dairy-free), dessert-like shake that makes a healthy protein-rich snack or a post workout recovery shake. Yum! Credit: Love & Zest
  8. Tropical Sunrise Smoothie: kind of makes me want to go on vacation, but I bet you’ll feel like you’re on one with this treat. Swap out the yogurt and add in the protein powder to make this a true meal replacement. Credit: Mom on Time Out
  9. Banana Blueberry Protein Shake: one of my favourite combinations is banana and blueberry; this recipe is quick, easy and refreshing! Credit: Ambitious Kitchen
  10. Purple Power Protein Smoothie: jam-packed with nutrients this shake is light but nutritious! Credit: Mom Loves Baking

If upping your nutrition game is on your list of resolutions or goals for 2016, or if you’re already a protein shake lover, this is a list I highly recommend you make your way through. Note for the recipes that don’t originally call for protein powder, be sure to add more liquid than the recipe requires.

* statisticbrain.com

What is your favourite protein shake combination?

City Mom

Jumpstart Your Health this Fall with the Arbonne 28-Day Clean Eating Challenge

If you are at all like me, you had a really enjoyable summer and you indulged…a lot! That’s ok though…as Canadians, our summers are super-precious because they give us the fuel to make it through the cold, hard winter. At least that’s what I’m telling myself.

I have a good remedy though and I’m excited to share it with you today because I have been offered a really good deal to share, so read on to learn all about it.


Last year, a few things happened in life, like getting extremely overworked and stressed at work and a few other “life” things that were hard to balance…the first thing to go on my list was looking after me. I ended up gaining a lot of weight and getting really out of shape. It sucked!

In December, I decided to take control of my life and get things back on track. I started with something I knew I had liked in the past and that was a particular class at the gym that I had had success with years ago. So I joined the gym and started going two to three times a week.

I knew this was going to require a lot of hard work and dedication and I knew it was going to be difficult to stay motivated so I wanted to make small goals. I could handle two to three times a week and I had planned to get my eating on track once I was in a good routine.


After a few months at the gym, I was really starting to see changes in my body. I started to lose weight and gain muscle mass. I knew it was time to introduce the nutrition aspect into my goals.

I was looking for something that was relatively easy to do, but I wasn’t into counting things, measuring things or cutting out entire food groups. I didn’t want to do a “fad diet” or get caught up too much with science; I just wanted to eat healthy, get the right nutritional requirements and support my workout regimen.


Weight loss before and after

Detox is a really strong word for this program. I have done strict detoxes before, and thankfully this is not nearly as rigid. There are some foods that you need to eliminate, but they are the obvious items like sugar, caffeine, refined carbs etc.

The program is best summarized by using the term “clean eating” – if you don’t know what that means, don’t worry because you get lots of coaching, lots of information and lots of recipes to choose from.

After completing the program I felt fantastic and ready to hit “bathing suit season” with confidence. In total, since my lifestyle change in December, I have lost 17 lbs, 12 inches total and gained 5 lbs in muscle.

Even though I “slipped” a little over the summer, I have been able to keep my weight off and stay fairly active. I have a renewed self-confidence, more energy, I sleep better and my skin has really improved.


I have tried a lot of fad-diets and I now know, that the only real way to get results is to start from the inside out. A healthier inside just naturally leads to a healthier outside. So take my advice and focus on your health, rather than weight loss in particular and it will all fall into place.

I chose the Arbonne Detox for the following reasons:

  • Easy to follow program that doesn’t include counting calories or tracking of any kind
  • Pure, safe and beneficial products to support and supplement nutrition
  • An active community of support
  • Delicious protein shakes to support nutrition and weight training
  • A wealth of information, recipes and education on clean eating


Free Arbonne Shaker Cup

The next challenge starts on October 5, 2015. This is the perfect time to shed some of the summer fun and get the ball rolling before the holiday season starts. Think Christmas parties and cocktail dresses.

Joining in on a particular date, allows you to follow along with an entire community of people just like you, as well as daily coaching form the “experts”.

How you can join: contact Melissa Ublansky, Arbonne Independent Consultant to sign up.

Cost: Melissa is offering City Mom readers the Arbonne 28-Day Detox at 40% off plus a free shaker cup full of Arbonne goodies.

What you get:

Arbonne Essentials

Arbonne Essentials Pack®

  • Protein Shake Mix Meal Replacement— Chocolate (1)
  • Protein Shake Mix Meal Replacement— Vanilla (1)
  • Daily Fibre Boost (1)
  • Energy Fizz Tabs — Pomegranate (1), Citrus (1)
  • Omega-3 Plus (1)
  • Herbal Tea (2)
  • 7-Day Body Cleanse (1)
  • 30 Days to Healthy Living and Beyond Guide (1)
  • Access to the Facebook Detox community for support, coaching and comradeship with fellow detoxers
  • Free shaker cup for your shakes on the go – full of other Arbonne goodies
  • Shopping list and meal plan for 28 days
  • FREE $60 product for being a new Preferred Client
  • Suggested Retail Price $410.00  – but you get 40% off when you mention City Mom


For more information on the Arbonne 28-Day Detox, and other Arbonne products for you and your family, visit Melissa Ublanksy – Arbonne Independent Consultant on Facebook, Instagram and web.

Here’s to a healthier you this fall!

City Mom



I’m Running The CIBC Run for the Cure and Here’s Why


Did you know that statistics say that one in nine Canadian women is expected to develop breast cancer in her lifetime? This is shocking! That means that within my close-knit group of friends that at least one of us will deal with this disease; and that’s why I’m running!

I’m running for me, for them and for every woman who has ever had to face Breast Cancer! I am running for the future, so my daughter never has to hear the word breast cancer when she visits the doctor!


CiBCRunForTheCure CiBCRunForTheCureThisisWho

Sadly, everyone seems to have a connection with cancer in one form or another. As a woman, breast cancer is particularly alarming because of the statistics. Already, at our relatively young age, a couple of my friends have had to deal with breast cancer scares. I want to help to put an end to this.

Whether you are registered for the Canadian Breast Cancer Foundation CIBC Run for the Cure or not, everyone has their reason to want to run (or walk). What is yours?


For me, participating in the CIBC Run for the Cure is twofold; I can help to raise money that will be put towards innovative research and I can achieve some fitness goals that I have been working towards.

I will be participating in the London CIBC Run for the Cure at Victoria Park this October and I am thrilled to work towards my goal of running a 5K.

Last winter I was training for a marathon and suffered a show-stopping stress fracture. Since then I have been working my way up to the distance I was running during training so that I can complete my marathon goal. Completing a 5K in October will come at the perfect time in my training schedule.

What are your fitness goals? Have you run a 5K before? Using something like the CIBC Run for the Cure to achieve a long-term goal is a win-win situation for everyone! So lace up your runners and hit the pavement…there’s lots of time to train towards a 5K!


Click here to register to walk or run and if you don’t fancy yourself a runner/walker you can still contribute to the cause in various ways; you can donate or volunteer.


Get involved in the conversation with @CBCF_Ontario on Twitter and @CBCFOntario on Facebook. Share your thoughts, learn more about healthy living, regular breast cancer screening and examinations, and support for women in your family and community.

Stay tuned to City Mom’s social media profiles for race day pics and results!

This post was generously sponsored by the Canadian Breast Cancer Foundation, but the opinions and images are my own. For more information, visit www.CIBCrunforthecure.com.

City Mom

Reward Yourself With The Lean Cuisine Rewards Program


How do you reward yourself for a job well done? Do you take a long, hot bubble bath with a glass of wine or do you buy yourself something special like a new handbag or a pair of shoes?

I love to treat myself in various ways depending on the goal I’ve achieved. For example, I allow myself one “cheat day” a week where I indulge in some of my guilty pleasure foods in exchange for eating healthy the other six days of the week.


Rewards can range from something very small like giving yourself a compliment to more extravagant things like a night out on the town or a vacation. Regardless of how you choose to reward yourself, make sure that you do because a reward system is vital to achieve your goals.

Rewards motivate you to make it to your end goal; without a “pot of gold” at the end of “the rainbow” hitting our targets can seem pointless or impossible to achieve.


I like to reward myself for following a healthy lifestyle by buying a new pair of jeans. There’s nothing like the perfect fitting pair and if I’ve been working hard at losing weight or staying fit, there’s no better way to show off my hard work.

One of the ways I maintain a healthy lifestyle is by monitoring my nutrition. I find using various apps that help to track calorie and nutrient intake can be a huge help. By tracking my food, I can see if I’m meeting all of my nutritional requirements and maintaining a reasonable calorie intake.

One of the foods that I love to include in my day is Lean Cuisine. It’s so easy to throw one in my bag as I leave for work and they’re full of nutrients and low on the calorie scale. With over 20 meal options including meat, fish and vegetarian options, I never get bored eating healthy!

One of my favourites is the Lean Cuisine Fresh Inspirations Thai Chicken. With just 300 calories per serving, 50% of the daily Vitamin A requirement, 15% of Vitamin C, 15% or iron, 8% of calcium and 18g of protein, it is a well rounded, tasty and easy-to-make meal.


Lean Cuisine Rewards Program

Lean Cuisine believes in the reward system too so they want to help reward us for living a healthy lifestyle. You can earn reward points with a PIN inside each Lean Cuisine package. Visit www.leancuisine.ca/en/rewards to create an account (you get 100 points just for that) and then get started by entering your UPC codes and PIN.

To get your reward balance started Lean Cuisine has given me five bonus PIN codes to giveaway to my fantastic readers. The first five readers to comment below will be rewarded with a code to start earning Lean Cuisine Rewards.




Now to talk about the all-important rewards; you have to check out the Rewards Catalogue yourself to see all the great choices but they’re not your average points-program- Rewards.

You can start small and reward yourself with free Lean Cuisine meals or you can start saving right away for larger rewards like SWISSGEAR™ luggage, SONY iPod doc or the LAGOSTINA® 12 piece stainless steel cookware set.

You can also earn your way to free groceries with gift card Rewards. The choice and Reward is up to you!

So how do you reward yourself for a job well done or for achieving a goal?

This post was generously sponsored by Lean Cuisine Rewards, but the opinions and images are my own. For more information, visit www.leancuisine.ca/en/rewards.

 City Mom

Fuel Your Post Pregnancy Recovery with Now For Mothers

Now For Mothers

Upon giving birth, three major things happen; our bodies enter recovery mode, we begin to produce colostrum/breast milk and our personal needs plummet to the bottom of the list following far behind the needs of our brand new bundle of joy.

I recall in the first couple of months with Little S, I had to choose between eating breakfast or getting the much-needed sleep I had missed; of course, I chose sleep!


Because of this lack of time, energy and self-prioritization that all new moms experience, I was happy to learn of Now For Mothers Healing Mix. This organic wellness supplement is designed specifically for postnatal women to help maximize their energy throughout the day, promote lactation and provide much-needed nourishment during the recovery period.

NOW FOR MOTHERS Healing Mix® provides mothers with sustained energy by naturally stimulating overall wellness without energy crashes. It is the perfect solution for mothers who are looking for a healthy way to boost their energy after a sleepless night. In fact, the satiation factor is so high that it proves to be a healthy meal replacement aid when juggling time becomes difficult.

Each serving of Now For Mothers Healing Mix is densely packed with nutrition and contains an excellent source of:

  • Omega 3
  • Iron
  • Magnesium
  • Potassium
  • Boron
  • CLA
  • Vitamins A, C, D, and E


Once a mother, always a mother; though I left the post pregnancy stage quite a few years ago, my hectic schedule still puts high demands on my time. I admit that there are times that I skip a meal here and there (especially breakfast) only to crash later and fill the void with meaningless calories.

This begins a vicious cycle of highs and lows with the result being improper nutrition and a general feeling of exhaustion. That is why I was so eager to try out Now For Mothers Healing Mix because it is my belief that all moms, new or seasoned can benefit from this convenient supplement.

I came up with a tasty morning recipe (displayed below) that includes this healing mix and I must say that I am enjoying the benefits. I have noticed a longer period of satiation throughout the morning and I’m not experiencing the ‘fight or flight’ crash around lunchtime.

I also love the fact that it does not contain colourings, additives, preservatives or flavours. This makes it safe for moms and their babies during breastfeeding. Check out the full list of ingredients; you won’t find anything that doesn’t belong:

  • Organic Flax
  • Organic Oats
  • Organic Almonds
  • Organic Honey
  • Cinnamon
  • Organic Wheat Flour
  • Natural Butter
  • Walnuts
  • Almonds
  • Organic Pistachios
  • Natural Brown Sugar
  • Raisins
  • Organic Pine Nuts
  • Melon Seeds


I could go on and on about Now For Mothers Healing Mix, but alas I have to end somewhere so I recommend you check out nowformothers.com for more detailed benefits and answers to frequently asked questions.


Now For Mothers

Now For Mothers can be taken on its own and it’s tasty enough that you’ll be able to do so. For an even more nutrient-packed breakfast, I have created this delicious recipe. Tip: prepare a double or triple batch of quinoa ahead of time to make this morning routine even easier.


  • ½ cup organic quinoa
  • ¼ cup fresh blueberries
  • 1 tbsp raw pumpkin seeds
  • 1 scoop Now For Mothers Healing Mix
  • ½ cup Unsweetened Almond Milk


  1. Prepare quinoa as package directs
  2. Add blueberries, pumpkin seeds and Now For Mothers Healing Mix
  3. Top with Almond Milk
  4. Enjoy!

Nutritional Info

Calories: 415, Protein: 13g, Iron: 38% of your daily requirement, Potassium: 305mg, Calcium: 40% of your daily requirement, many more vitamins, minerals and healthy fats.

This post was generously sponsored by Now for Mothers Food Corp., but the opinions and images are my own. For more information, visit http://www.nowformothers.com/.

City Mom

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