Why Your Home Desperately Needs a Diffuser

Photo by smore.com

Essential oils have been long used for many purposes and are most commonly associated with the practice of aromatherapy. It has never been easier to enjoy the benefits of aromatherapy for yourself and your family. Once you get started, you will want a diffuser in every room, of your house. Seriously. Here’s how to enjoy the oils in each area of your house:

In the bedroom: Set it up on your nightstand to enhance relaxation and deep sleep. Combined with a nighttime routine to signal the body that it is time for rest, using a diffuser can be incredibly effective in helping you drift off into dreamland. The oils that I recommend for bedtime are lavender, ylang ylang and Roman chamomile. These particular oils have been shown to support reduced feelings of stress and anxiety–common culprits for lack of quality sleep.

In the bathroom: Set yourself up for a spa experience by using your diffuser while you enjoy a relaxing bath or a hot shower. Waking up in the mornings can be more invigorating with the scent of wild orange or a blend like DoTerra’s Elevation. And winding down at night can be supported by a grounding scent like Frankincense, which is also known to support healthy cellular function in the body. (By the way, if you’re taking a bath, you can add the oils directly into the tub to enjoy their benefits too!)

In your office: Having difficulty concentrating on your work? Try a couple drops of peppermint in your diffuser and mix in a little bit of wild orange for a mood boost as well. Peppermint oil can make you feel reinvigorated and much more focused. It’s also a great oil to breathe in before your workout. The method for this is simple: place a drop of peppermint in your hand, rubs your palms together, cup them in front of your face and then breeeeathe.

In the living room: Keep the air your family is breathing clean and disinfected! Did you know that most air fresheners and candles are loaded with toxins? The cleaning industry is self-regulated, meaning that there is NO regulation as to what goes into them. When you think about how many toxic products you’re exposed to and how often, it is easy to see how the use of these products can cause long-term problems as the toxins accumulate in your body over time. Diffusing essential oils is a great alternative to most commercial products because they smell just as good (or better, in my opinion) and provide positive benefits, such as boosting the immune system and helping to relieve cold and flu symptoms.


Now that you know how essential oils can enhance your family’s health and happiness, I am certain that you are dying to get your hands on a diffuser. That’s why I am giving you a chance to WIN your very own starter kit this month! All you have to do is click here to purchase your tickets and read the description for more chances to win.

Would you like a customized plan for healthier living that addresses everyday habits that are easy to change and is complemented by the use of essential oils and other natural alternatives? Book your complimentary Wellness Consultation with me here.


3 Ugly Eating Habits You Should’ve Quit Yesterday


When it comes to how, what and when you eat, the majority of us have picked up some practices that are only doing damage to our overall health, all while completely throwing us off-course from our better body goals. If you’re ready to finally feel confident in that bikini and enjoy all the perks that go along with feeding your body right, then ditch the following practices right now.

  1. Always choosing the Fat Free option. Fat has become the main villain in our cast of food component characters. And yet, fat itself does not make you fat. (What does? To put it simply, overeating and unbalanced diets.) Brace yourself for the most important piece of information here: You need fat. Yes, NEED. Healthy fats are essential in your diet for growth development and certain cell functions. Your brain contains nerves that are wrapped in a material that is made up of essential fats. Another important role that fat plays is assisting in the absorption of fat-soluble vitamins (A, D, E and K). Focus on adding monounsaturated and polyunsaturated fats into your diet, while limiting saturated and trans fats.
  1. Eating an excess of processed foods. When you focus on whole foods (basically, stuff that doesn’t come in a box and have a bunch of ingredients you can’t pronounce listed on it), you are nourishing your body with vitamins, minerals and nutrients that it needs in order to function properly. You also usually get more satisfaction from this type of diet and have less of a tendency to still be hungry, (which can then lead to overeating and more than likely, excess weight). “Diet” foods that are calorie-controlled, sugar-free and fat-free can be culprits for causing hormone imbalance. So forget counting calories and restricting yourself to labeled boxes. Focus on real (whole) food.
  1. “Forgetting” to eat. Your life is busy. You wear a bunch of different hats and you feel like you need to be the Energizer Bunny from the moment you roll out of bed in the morning til the moment you collapse right back into it at night. Guess what! Not taking the time out to eat proper meals is going to backfire on all of your plans to stay busy and productive. It also isn’t going to sit well with your desire to stay slim and toned. Not eating enough can slow down your metabolism and though you may think you should be losing weight because you’re not taking in very many calories, your body makes up for the missing fuel. It ends up burning your stored fuel (fat!) at a slower pace. Throw in the unavoidable truth that you will end up overindulging once you finally do stop and eat and you simply have a recipe for disaster. Do yourself a favor and stop skipping meals. You absolutely need to eat more than once or twice a day.

There’s no need to freak out if any of these actions are part of your regular routine. You are not the only one. Changing habits takes time and consistency. Tackle them one at a time so that you do not feel overwhelmed. Try to avoid processed and diet foods at all costs for 30 days, without worrying about any other diet-related goals and when that month is over, you’ll be feeling and looking fabulous, my friend! Once you’ve conquered one ugly habit, you will be empowered and feel confident about dealing with the rest.

Breaking free of routines that do not serve your health is an essential part of becoming your vibrant, beautiful and renewed you. Are you ready to put together a unique plan to get real results that fits easily into your busy schedule? Book your complimentary Health Coaching consultation today so that you can stop waiting on and wishing for your transformation.

Great Health Requires A Healthy Dose of Optimism


Before you can achieve physical fitness, you must master your mental health. People who are described as “optimistic” are more likely to reach their goals, no matter what they are because they maintain a positive mindset. At those moments that you experience a roadblock or a setback in your plan for bettering your health, a main determining factor of your success is whether or not you can bounce back, emotionally. The optimist sees a setback as an opportunity to learn and re-evaluate. On the other hand, a pessimist may simply give up and stop believing in his or her potential to succeed.

If you aren’t the type to stay consistently optimistic, you are certainly not alone. Self-doubt is a difficult opponent to overcome. Negative thoughts can become bad habits over time and rather than focusing on eliminating them, you would be better served by replacing this bad habit with a better one: responding to your negative thoughts with positive ones. When you can think positive, optimistic thoughts, your “certainty, confidence and elation” will increase and suddenly…not only will you be more sure of the belief that you can reach your goals, but you will feel fired up and more motivated to go after them.

Here are some key suggestions for creating a “mindset makeover” from Brian Tracy, author and Business/Personal Success Expert, mentioned in an article from Success.com:

1. Control your reactions and responses. 
An optimist sees a setback as temporary, while the pessimist sees it as permanent. The optimist sees an unfortunate event as a temporary event, something that is limited in time and that has no real impact on the future. The pessimist, on the other hand, sees negative events as permanent, as part of life and destiny.

2. Isolate the incident.
An optimist sees difficulties as specific, while the pessimist sees them as pervasive. This means that when things go wrong for the optimist, he looks at the event as an isolated incident largely disconnected from other things that are going on in his life.

For example, if something you were counting on failed to materialize and you interpreted it to yourself as being an unfortunate event, just something that happens in the course of life and business, you would be reacting like an optimist. The pessimist, on the other hand, sees disappointments as being inescapable. To him they are indications of a problem or shortcoming that pervades every area of life.

3. Don’t take failure personally.
Optimists see events as external, while pessimists interpret events as personal. When things go wrong, the optimist will tend to see the setback as resulting from external factors over which one has little control.

Accountability and support are key components in making a solid switch from “optimist” to “pessimist.” Find yourself a trustworthy friend, loved one or a coach to keep you in check and to help you succeed in creating more positive thoughts for your mind to focus on. Once you can build a solid foundation of self-confidence and an optimistic attitude, the sky is the limit for what you can achieve.

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Kat Medrano specializes in empowering her clients to stay positive, believe in themselves and work consistently towards creating the daily lifestyle changes that result in sustainable optimal health. For a complimentary “Fresh Start” consultation and to take immediate action on renewing your life today, go to the Services page and book your appointment or e-mail her at: renewedlifecoaching@gmail.com.

April Spring Cleaning Challenge!


I am hosting a virtual challenge for the month of April to get my followers involved in creating actions throughout the next 30 days that will improve their health and their happiness. Here are the actions to take in the first 10 days of the month…and I’ll have more for you soon, so be sure to check back!

*CONTEST* I’m excited to announce that there is a contest tied to this challenge and entering is super simple. All you have to do is Like my Facebook page, follow me on Instagram and post pics of your completed tasks on the challenge list, using the tag #renewedlifeSCC and tagging @renewedlife_kat. The person with the most points at the end of every 10 days will win a FREE spot in a Spring Cleaning Challenge group (which is online, so anyone can participate). That includes a one-on-one goal planning session with me, guidance for meal planning & prepping, tips for simplifying your eating, exercising & stress-management habits PLUS a sampler set of my favorite yummy superfoods shake.

Don’t miss out on this wonderful opportunity of self-renewal and the chance to get back in control of your body, your energy and your happiness!

Who’s Ready for Some Spring Cleaning?


No, I am not talking about cleaning out your home or office! Although, you may want to put that on your To Do list along with this challenge since a clean and organized environment can contribute towards a better quality of life. For this challenge though, we are talking about your BODY!

Loving your body means prioritizing its needs–mentally, physically and spiritually. In this 5-Day Spring Cleaning challenge, we will create a unique goal for you that includes a focus on all three and the outcome will be more energy, a better body and an increase in your confidence and knowledge to be able to continue on a journey to optimal health.

This is an online event and will kick off on Monday March 23rd and continue through Friday March 27th. Take the first step changing your life…Become a champion to defeat the EXCUSES that are holding you back from achieving success.

Want more info?

Send an e-mail to: RenewedLifeCoaching@gmail.com with “Spring Cleaning” in the subject line