Love Your: Solutions

LOVE YOUR
body
BRILLIANT [ solutions ]
©2019 Brilliant Solutions Group, LLC. All Rights Reserved
body
LOVE YOUR
TABLE OF CONTENTS
Love Your Body Overview.....................................................................3
Your Core Program................................................................................4
Shopping List.........................................................................................6
Self-Care Hacks.....................................................................................9
Healthy Eating.......................................................................................20
Commit, Measure, Track.......................................................................32
Love Your Emotions...............................................................................42
©2019 Brilliant Solutions Group, LLC. All Rights Reserved 2

Congratulations
ON THE DECISION TO LOVE YOUR BODY AND UP-LEVEL YOUR WELLNESS!
Enjoy the upcoming days of elevated and committed balancing, nurturing, and restorative self-care.
THIS FUN AND INFORMATIVE eBOOK CONTAINS WHAT YOU NEED TO KNOW:
• Your core program and recommended enhancements
• How your dōTERRA® oils and products support maximizing your metabolism and weight management
• Why hydration, exercise, rest, and other self-care methods matter
• Delicious recipes for balanced meals
• Daily pages to set commitments and track progress
TO KICK THINGS OFF RIGHT, YOU’LL WANT TO BE PREPARED! AFTER ALL...

“How you prepare for what you do is as important, if not more so, than the actions you take!”
-Laura Jacobs
FIRST STEPS:
Print: Love Your Body eBook
Gather: Order oils and products needed, preview food plan, get groceries
Commit: Fill out Commit, Measure & Track (see pages 33-34)
Engage: Play full out and follow your plan all seven days
Repeat: Do as many seven day cycles as needed to accomplish your desired results

Your CORE PROGRAM
LOVE YOUR BODY is designed to be a beautiful balance between diet, lifestyle, and supplementation.
Following are the use guidelines for your core dōTERRA® products and essential oils. The chart provided
below gives instruction on how to integrate these partners into your everyday living. The following page
offers enhancements to boost your success with targeted essential oil recommendations.
Tune into what your body needs. Based on how you feel and the control you have with your appetite
and cravings, consider adding enhancement partners to increase results. Incorporate what you feel
drawn to implement.
Core Program Breakfast

8:00 AM
Lunch
12:00 PM
Dinner
5:00 PM
Lifelong
Vitality Pack®
• Microplex VMz® 2 2 -
• xEO Mega® 2 - 2
• Alpha CRS®+ 2 2 -
Slim & Sassy®
1-2 softgels 1-2 softgels 1 softgel
Softgels
Yarrow | Pom 4 drops - 4 drops
Mito2Max® 1-2 capsules 1-2 capsules 1-2 capsules
TerraZyme® 1-2 capsules 1-2 capsules 1-2 capsules

Enhancements
acceleration partners craving kickers water spikes
Can be added to Yarrow | Pom capsule In water or under tongue Add as desired
Black Pepper 2 drops Slim & Sassy® 1-2 Grapefruit

Metabolic Blend drops Slim & Sassy®
Pink Pepper 2 drops Metabolic Blend
1
Peppermint Green Mandarin
drop
Turmeric 2 drops
Tangerine
2
Copaiba or Frankincense 2 drops Grapefruit
drops Lemon
Optional: Slim & Sassy® Metabolic Blend 15mL essential oil, Slim & Sassy® Metabolic Gum - see page 10 Kick
the Cravings; calming essential oils - see pages 10 & 11 Manage Stress and Rest
skinny BOMB
Yarrow | Pom
Slim & Sassy®
Combine in veggie cap and take immediately
water RECIPE
as oils can melt capsule rapidly.
Recommended dosage:
1 capsule with food at breakfast & dinner
Grapefruit
Tangerine
Green Mandarin
Combine all oils in
24 oz. purified water.

Shopping List
7 - day
1 cup/handful spinach
7 bunches kale
2 heads butter lettuce
1 head purple cabbage
1 cup Savoy cabbage
4 baby bok choy
6 celery stalks
14 carrots
3 medium onions
dōTERRA® PRODUCTS 1 red onion
Lifelong Vitality Pack® 1 bunch radishes
Slim & Sassy® Softgels 4 leeks
CORE PROGRAM:
Yarrow | Pom 1 sweet potato

Veggie Caps 1 butternut squash
Mito2Max® 2 fennel bulbs
DigestZen® TerraZyme® 2 medium heads broccoli
Fractionated Coconut Oil 2 cups green beans
Slim & Sassy® TrimShake 1 cup snow peas
1 head cauliflower
Slim & Sassy® Metabolic Blend 15 mL essential oil 32 large Brussels sprouts
Slim & Sassy® Metabolic Gum 2 packages maitake, enoki, or shiitake mushrooms
ENHANCEMENTS:
Black Pepper essential oil 4-5 sunchokes

Pink Pepper essential oil 3 avocados
Turmeric essential oil 1 cucumber
Copaiba or Frankincense essential oil 2 limes*
TerraGreens® 3 lemons*
Water Spikes essential oils 5 bananas
Calming essential oils 1 red apple
Cooking essential oils 1 green apple
1 persimmon
Sliced almonds or pinenuts 18 large cloves garlic
Shelled pistachios 6 shallots
Sunflower seeds 1 bunch cilantro*
Pumpkin seeds 1 bunch basil leaves*
Chia seeds 1 sprig mint
Hemp seeds 2 large bunches parsley
Coconut oil 3 sprigs rosemary*
Apple cider vinegar 1 ginger root*
Extra virgin olive oil 1 jalapeño (optional)
Smoked paprika
Cayenne pepper
Sea salt 3 - 15 oz. cans coconut milk
Pepper* 4 cartons chicken or vegetable broth
Curry powder 1 bouillon cube
Green curry paste 2 cartons almond milk
Thyme* 1 coconut water (organic)**
Garlic powder
Cinnamon* 1 rotisserie chicken or 3 cups cooked chicken
Vanilla 1 lb. canned wild salmon
Almond butter 1 lb. cooked shrimp
Whole grain mustard 1 dozen eggs
Tamari 2 cups garbanzo beans
Small container ghee (or use extra virgin olive oil) 1 can chickpeas
Mirin (Eden Organic or any brand without fructose) 1/2 cup white beans
Liquid Stevia
Raw cacao powder *dōTERRA® essential oils may be used in place
1 package kelp noodles **Buy more as desired for additional beverage and hydration options
1 package brown rice
I package qunioa ©2019 Brilliant Solutions Group, LLC. All Rights Reserved 6
Star Players
Did you know that metabolism is influenced by more than your diet and lifestyle? It’s true! Poor nutrition,
stress, inadequate rest, and exposure to environmental stressors can lead to weakened defenses that
compromise health and throw the body out of homeostasis.
A robust metabolism actually begins with healthy cells and immune system, which is directly determined
and influenced by the levels of antioxidants, vitamins, minerals, and essential fatty acids in your body.
What does that mean? Your dietary and lifestyle choices matter!
dōTERRA® Lifelong Vitality Pack®

dōTERRA® Lifelong Vitality® (LLV) has been specifically formulated to provide the broad range of
nutritional support required for healthy cellular and immune function.*
Here’s a short description of how each of these star players contribute to your health:
• Alpha CRS®+ provides powerful antioxidant and immune support through a potent blend of
polyphenols, including the carotenoids lutein and lycopene.*
• xEO Mega® are formulated with immune supporting essential fatty acids, astaxanthin, and a proprietary
blend of essential oils including Clove Bud, Frankincense, and Thyme.*
• Microplex VMz® is a balanced formula of essential vitamins and chelated minerals that include
immune-supporting nutrients like: vitamins A, C, E, and B6; and the mineral zinc.*
tip New to LLV? Start with a half dose (1 capsule of each 2x’s/day) for 1 week and
work your way up to the full dose (2 capsules of each 2x’s/day).
Slim & Sassy® Metabolic Blend

This blend of powerful essential oils, when taken internally, supports a healthy metabolism in a natural
way. Add 1-5 drops of Slim & Sassy® Metabolic Blend (or Lemon and/or Grapefruit) to 16 oz. of water (use
only glass containers) to manage cravings, support healthy blood sugar, and provide gentle cleansing and
antioxidant protection as your body naturally detoxifies waste.*
*These statements have not been evaluated by the Food and Drug Administration. ©2019 Brilliant Solutions Group, LLC. All Rights Reserved 7
This product is not intended to diagnose, treat, cure, or prevent any disease.
Star Players CONTINUED
Yarrow | Pom Active Botanical Nutritive Duo

In high demand for its amazing topical applications to soothe the skin, beautify the hair, relax the body,
and calm the mind, Yarrow | Pom is also highly coveted for a plethora of benefits when taken internally.
CLA (Omega 5), a component of pomegranate oil, is known for it's capacity to tame misbehaving fat!*
New to Yarrow | Pom?
This active botanical nutritive duo is a powerhouse! Start with 1 drop and work your way up to the
recommended 2 drops, 2 times per day. Each body has unique physiology and needs, so tune into
the feedback yours gives you and make adjustments accordingly.
Why Pink Pepper is a Yarrow | Pom Accelerator
Take internally to:
• Highest concentration of alpha-phellandrene (15-30 percent) of any essential oil
• Promote healthy immune response*
• Supports healthy metabolism*
• Calm and relieve nervous system*
• Promote cellular health in liver and breast tissues*
• Boost and optimize function and effectiveness of immune fighter cells*
• Support healthy blood sugar and cholesterol levels already in the normal range*
Add 2 drops to your Skinny Bomb capsule and blend with citrus oils for an invigorating aroma.
tip
NE
MO
H O RP P O R T
SU
Consider adding 1 drop Clary Sage, Geranium, or Melissa to your Yarrow | Pom
as needed for hormone and mood support.*
Mito2Max® Energy & Stamina Complex

Mito2Max® is an adaptogenic energy and stamina complex, functioning as a superb partner to enhance
the effects of your program and the Skinny Bomb capsule. With ingredients such as Ashwagandha,
cortisol-driven weight gain can be mitigated!
tip
Pay attention to your body's needs. Dosing
can vary from day to day as sleep and
demands change.
body
LOVE YOUR
Self-Care Hacks
Kick those Cravings!
As Stephen Covey, author of the 7 Habits series, always says: it takes 21 days
for the brain to integrate a new habit. You may not change everything during
this 7-day program, but you’re already making a strong foundation towards a
healthier you!
Consider these seven steps to success for long-term behavior changes when it
comes to curbing cravings: Breathing
1. Reduce artificial sweetener intake (count chemicals, not just calories). Never underestimate the
2. Reach for foods and supplements with high levels of micronutrients. power of pausing for a
Another great reason to reach for your dōTERRA® Lifelong Vitality Pack®! moment to intentionally
3. Get sufficient, quality sleep on a consistent basis. breathe deeply.
4. Seek a serotonin boost (aka pleasure) from healthy sources like sunshine,
exercise, and connections with people and good foods you love. This immediate reduction
5. Incorporate more healthy fats and protein. in stress hormones begins
bringing balance to the
6. Stay well hydrated (a nudge to eat is often a nudge to drink...water).
brain.
And, of course… Grab your favorite oil and
Acknowledge and address unhealthy habits and change your environment to take a minute to reset
eliminate temptations. yourself (Peppermint or
dōTERRA® Breathe® blend
Slim & Sassy® Metabolic Gum are great choices).
One of the main benefits of the Slim & Sassy® Metabolic Gum is its capacity
help manage hunger and food cravings (and give your mouth something BONUS: Go outside and
to do besides eat!). get “fresh” air.
Slim & Sassy® Metabolic Blend or Citrus Oil in Water

Adding 1-5 drops of Slim & Sassy® Metabolic Blend (or Lemon and/or
Grapefruit) to 16 oz. of water (use only glass containers) is a great way to
mitigate cravings and support healthy blood sugar.* These oils also provide
gentle cleansing and antioxidant protection during your detox.
Nix the urge to munch. Place a finger on one
tip
M
C A LI N G S
V
CRA
temple and use it to tap your forehead, slowly
moving across to the other temple. As you tap,
follow the movement with your eyes. Continue
back and forth for 30 seconds. Research shows
people who did this had significantly reduced
cravings because tapping distracts from the urge
to eat by engaging the same brain region that
“locks in” craving-triggering thoughts of food.
Manage Stress
We seem to finally admit when stress is getting the best of us when it's having a Why EOs First
noticeable and negative impact on our health, performance, or quality of life. Is The chemistry of any kind
it possible to totally eliminate the stresses of everyday life? No, of course not. of calming oil immediately
But, there are strategies and tools to help improve the capacity to understand invites your body system to
and manage it better. Commit to making these a priority. move from fight or flight
or fear-based thinking
First, let’s recognize not all stress is bad and is rather, at times, a good into higher, more logical
motivator and can provide important feedback when things are out of or strategic thinking
alignment. This “good” stress, called eustress, is designed to help us seize thus allowing reason or
moments and spur us on to achievement. On the flip side, “bad” stress or inspiration, not emotionality,
distress, when persistent and poorly managed, is the well-known culprit of to prevail.
permanent compromise.
Always have one or two
When faced with any kind of stress (whether a tiger or a deadline) the body
of your personal favorites
secretes a hormone called cortisol, your predetermined and necessary first
on hand. A pleasing aroma
responder. As important as it is, scientists agree excessive levels contribute
is an integral part of the
significantly to things like weight gain, negative emotions, joint discomfort, and
experience.
even unfavorable gene expression, leading to disease.
The reality is anxious feelings and stressful situations will continue to present
themselves. It’s how you deal with them that makes all the difference.
Consciously choosing to develop improved response habits is key to both
long term overall health as well as high performing metabolism. Following are
some simple suggestions to get your thoughts going and generate greater
breathing
commitment to yourself and your needs!
STRESS RESPONDERS:
In the moment: TECHNIQUE:
1. Breathe deeply, and inhale a favorite calming essential oil
2. Pause, step away, and gain a new perspective
3. Get up, move, stretch, release tension, and apply a calming oil Breathe through nose only
(close mouth). While inhaling
Daily Habits: deeply, count to four.
• Regular self-care Hold breath and count to
seven. Exhale while counting
tips
F-C
ARE - Diffuse your favorite essential oils daily to eight. Repeat three times.
SEL
- Get enough sleep; rest or take power naps as needed
- Spend time with people who encourage, uplift, and inspire you
- Get a massage or spa treatment
- Get outside in nature (e.g. barefoot in the grass or sand)
- Drink hot herbal tea (add a drop of your favorite oil!)
• Meditate and engage in spiritual practices with a favorite oil or blend

• Move/exercise regularly (e.g. calming/releasing, yoga)
• Use breathing exercises with a supporting essential oil or blend
• Keep a healthy perspective and consistently evaluate priorities
While not a comprehensive list, these ideas get you thinking about and
committing to powerful stress-management habits. Engage first in the solutions
you are drawn to and where success is more likely.
Rest
You never fully appreciate how important rest is until you aren’t getting enough! When it comes to
getting good sleep, people report stress as one of the top reasons interfering with adequate rest. A racing
mind is never a helpful thing to go to bed with! Here are some useful ideas to get on top of great sleep.
Better Rested Tips

1. Get on a schedule. Balancing your circadian rhythms is a great start to improving sleep. Many experts
agree 10pm-6am is the ideal human sleep schedule.
2. Eliminate screen time before bed. Blue light-waves from cell phones, tablets, TVs, etc. interrupt the
production of melatonin, the hormone secreted by the pineal gland signaling your body to sleep. Feng
Shui practitioners agree, no TV in the bedroom!
3. Use essential oils. For immediate and consistent support, add an oil or blend as an important player in
your bedtime routine.
4. Create bedtime success. Evaluate your room. Is it conducive to restful sleep? Things such as diffusing
your favorite oils, setting the right room temperature, blackout curtains, and earplugs can greatly
improve restfulness.
On your daily pages, commit to a new way to improve rest or manage stress. Pay attention to changes in how
you look and feel, even after just one day (e.g. stomach ﬂattening, improved weight loss). Track your results.

p
P
ti
E-U
MAKEEP
SL
Research shows people who got just two hours of sleep in one night had 2.5 times higher
levels of norepinephrine (a brain chemical linked to stress and high blood pressure), and lower
levels of interleukin-6 (an immunity-boosting protein). After two 30-minute naps, their levels
of both health markers returned to normal. Scientists say naps help reset body systems that
govern hormones and immunity, and the perks set in faster than previously thought.

tip
P
D E EE P
SLE Hot, sticky nights are three times more likely to make you sleep restlessly and feel foggy
and grumpy during the day. Nature’s remedy: spend five minutes wiggling your toes in the
grass in the evening. Doing so stimulates acupressure points in the feet that reduce stress-
hormone production, so you drift off faster and add 22 minutes to your nightly slumber.
Researchers say that’s the same effect you’d get from sleep meds. Can’t go outside? A
five-minute gentle foot massage focusing on your soles and toes can also help you drift off
without a struggle.
Sweet Dreams
DIFFUSER BLEND
dōTERRA® Serenity®
Vetiver
Cedarwood
Additional diffuser blends found
on daily tracking sheets
(starting on page 35). ©2019 Brilliant Solutions Group, LLC. All Rights Reserved 12
Hydration
Did you know that approximately 55%-60% (varies between men and women) of your body is made up of water?
Drop below that percentage and dehydration has many consequences. Hydration is key and plays a significant
role in weight management, metabolism, and overall wellness, including:
1. Water is a natural appetite suppressant—when the stomach senses it's full, it signals the brain to stop
eating. Water takes up space in the stomach, creating a feeling of fullness thus reducing hunger. Drinking
a glass of water before reaching for something to eat can curb unnecessary snacking.
— Dehydration is often mistaken as hunger and, all too often, eating ensues. —
Wondering if it’s “real” hunger versus a craving? Ask yourself this: would I eat a salad or an apple right
now? If the answer is yes, you’re hungry. If the answer is no and only the temptations (e.g. pizza, cookie)
sound good, it’s a craving!
2. Water is vital to removing waste from the body—and intelligently works with the kidneys to filter toxins
while retaining essential nutrients like electrolytes. When dehydrated, the body cannot properly eliminate
waste, taxing organs, most especially the kidneys and liver (not to mention causes constipation).

3. Drinking water can reduce overall liquid caloric intake—it’s easy to accumulate liquid calories by drinking
soda, juice, or dressed-up coffees. Replacing these high-calorie drinks for water or herbal tea can
greatly enhance weight loss results.
tip
Add 3-5 drops of Slim & Sassy® Metabolic Blend to your water (use glass container) to
enhance cellular hydration and curb appetite.*
4. Water is necessary to burn fat—without water, the body cannot properly metabolize stored fat or
carbohydrates.
5. Water helps with workouts—one of the most important components of any weight loss plan is exercise.
Water is vital to muscle, connective tissue, and joint function as well as their fluid movements (no pun
intended). Lungs, heart, and other key organs also require proper hydration to perform well during exercise.
tip
Sip hot water with essential oils as an alkalizing alternative to
coffee or other stimulant drinks to keep your pH balanced.
Coffee and soda are acidic beverages that contribute to mineral
loss in the body, organs, tissues, and bones, especially over time
with consistent consumption.
Calculate Your Needs
x 0.5 =
(current weight) (ounces of water a day*)
*Add an extra 12 ounces of water for every 30 minutes of exercise

and increase consumption to offset caffeinated and alcoholic drinks.
Movement
Exercise does more than just burn calories. Rather, it can profoundly and positively
influence nearly every component of health. Effective exercise expends calories
both during and after activity, promotes better sleep, decreases cravings for
unhealthy food, and even elevates cognitive function and “feel good” hormones.
To achieve a well-rounded fitness routine, consider incorporating aerobic, strength,

and flexibility trainings. Great programs have already thought this through for you!
Keep it simple and pick what you will actually do, and do consistently. Research
shows taking a good walk everyday is highly impactful! Grab a friend and get
moving—your body will thank you! REBOUND HOW-TO:
1. Stand on mini
Move-Your-Body More Suggestions: trampoline* with feet
• Brisk 30-minute daily walk shoulder width apart.
• High-Intensity Interval Training (HIIT) 2. Relax arms and
• 7-minute fitness app shoulders with slight
• Yoga or Pilates (classes, DVDs, or online) bend at elbow.
• Barre Movement (classes, DVDs, or online) 3. Warm Up: Lightly
• Spinning class bounce up and down
• Free YouTube workout(s) while keeping slight
• Rebounding (see side panel instructions) bend in the knees
• Extra Credit: Download “My Fitness Pal” app and track your movement (feet should come
just a few inches off
tip
Floor exercises like Pilates are an easy way to workout (without trampoline). Repeat
equipment) when away from home or on the road. 20-30x's until warm.
4. Exercise: Rebound
for 20-30 minutes.
For more workout
ideas, search YouTube
videos.
5. Cool Down: Spend
at least 5 minutes
stretching until
breathing returns
to normal.
If rebounding isn't an
option, find another form
of moderate intensity
exercise to do for 20-30
minutes each day.
*Search “Stamina 36-Inch
Folding Trampoline” on
Amazon to find a $30
option.

Movement CONTINUED
Fitness Facts
• Team Up: Walking has increased benefits and is more likely to become a habit when done in groups or
paired with a desirable activity (e.g. listening to an audio book).
• Bike Off Your Belly: The act of balancing on a bike employs deep tissue ab muscles, burns 300 calories
in 30 minutes, and melts off a menopot!
tip
Push down on peddles first to engage glutes and firm your tush!
• Play to Win: Playing volleyball or throwing a frisbee with the twisting, stepping side to side, running,
bending, and stretching works obliques, chest, hamstrings, triceps, and more!
• Tush Tuck: Burn 82% more calories on a hiking trail by requiring stabilizing muscles to engage on hills
and uneven surfaces not present on a flat road, thus firming and lifting the buttocks!
tip
Pump arms to rev heart rate and firm flabby triceps.
• Skate On: Rollerblading is a stellar inner- and outer-thigh workout also utilizing and trimming calves
and ankles.
tip
Hold arms out for balance, engage deltoids, and sculpt shoulders.
RESEARCH SHOWS
that when we exercise, blood
pressure and blood flow increase
everywhere in the body,
including the brain.
More blood means more energy
and oxygen, improving cognition
and mood, aiding detoxification,
releasing endorphins, and
toning muscles.

Skin Brushing
Literally the act of brushing over dry skin (with the right kind of brush), dry skin brushing is done, ideally,
before showering or bathing as an incredible daily practice.
Think about it! With no “pump,” the lymphatic system relies entirely on movement to function. It’s why
exercise is so crucial yet as we age, often inactivity sets in and the body systems become more and more
sluggish. With nearly a pound of toxins needing to exit daily from your skin (about a quarter of total waste
excreted), if there’s no way out, its reabsorbed, taxing the liver and kidneys and encouraging stored fat,
often as cellulite. OH MY!
There are a lot of ways to spend money and time on personal wellness.
Skin brushing is one of the lowest cost methods with a super high ROI!
Skin brushing stimulates connective tissue attached to capillaries and lymphatic vessels sitting just
beneath the surface of the skin. Assisting lymphatic flow in ridding the body of metabolic waste,
circulation is highly benefited.
bonus
Research shows this practice also helps break down fatty deposits laden with toxins,
often the culprit of cellulite. WOW! Now there’s a weight loss aid!
BENEFITS GALORE!
• Exfoliates dry, rough skin, rids body of dead skin cells
• Unclogs pores, encourages skin to “breathe”
• Stretches connective tissue, regenerating collagen and elastin fiber production
• Energizes and invigorates
• Enables moisturizing products to be more readily absorbed
• Calms the mind and reduces stress, comparable to a
light whole-body massage
• Stimulates sweat glands and tones skin
• Helps restore and maintain moist, supple skin
that feels healthy and alive
• Reduces muscle tension and improves tone
Total win! Feels wonderful and, after

a short time, your skin will crave it.
*Search “Dry Brushing Body Brush Set

by Rosena” on Amazon to find a quality
brush for your dry brushing routine.

Skin Brushing CONTINUED
SKIN BRUSHING HOW-TO

Best done in the morning to wake up the skin and flush metabolic waste created while sleeping, brushing
is always done dry (the most important part) and is best before showering. Another option is before
exercise to warm the muscles.
Use a brush specifically designed for skin brushing with quality bristles (stiff, dense, strong) made from
natural fibers (no synthetic fibers) and with a long handle (to reach the back). Easily found online, at
health food stores, one expert put it this way, “You want it comfortably uncomfortable, not too soft, but
not so stiff it scratches your skin.”
Always stroke towards heart (natural flow of lymphatic system) to benefit circulation. Start with all parts
of the feet, then legs, lower parts of body, stomach, sides, arms chest, back, using gentle upward, circular
strokes. Avoid the face (other brushes are for that purpose) and areas with scratches or anything making
contact with the brush painful. Follow with a shower or bath to complete the removal of dead skin cells.
tip
Enhance these amazing benefits. Add 1 drop Grapefruit and 1 drop Pink Pepper essential oils
to your dry brushing regimen! Place drops on bristles before brushing to boost circulation
and cellular protection.
Front Back

Detox Baths
Did you know that Epsom salt is not actually salt, but a naturally occurring pure mineral compound of
magnesium and sulfate? And fabulous to add to your bath for detoxification (along with your favorite
essential oils, of course!).
Epsom salt has long been known as a natural remedy for a number of ailments, as well as many beauty,
household, and gardening-related uses including: relaxing the nervous system, remedying skin problems,
soothing back pain and aching limbs, easing muscle strain, healing cuts, treating colds and congestion,
and drawing toxins from the body. In addition to these amazing benefits, there’s nothing like the soothing
properties for the mind and soul!
- Definitely a must-have household and self-care essential! -
While soaking in a long, relaxing hot bath (the best way to use Epsom salt), consider combining the
health-promoting benefits of a few drops of your favorite essential oils—mix salt and oil together first
before adding to bath water. Prepare to leave the tub a rejuvenated and restored you—a different person
than when you entered!
tip Drink extra water with 1-2 drops of your favorite essential oil after detox baths.
go-to
3-5 drops Arborvitae essential oil
3-5 drops Geranium essential oil
3-5 drops Frankincense
1 c Epsom salt
D E TOX BATHS 1/2 c baking soda
Add essential oils to Epsom salt first

for better distribution. Mix thoroughly. 3-5 drops Lavender essential oil
Add to bath water. 3-5 drops Geranium essential oil
4-6 drops Rosemary essential oil
1 c Epsom salt
1/2 c baking soda
3-5 drops dōTERRA® Serenity® essential oil

3-5 drops Marjoram essential oil
4-6 drops dōTERRA® AromaTouch® essential oil
1 c Epsom salt
1/2 c baking soda
3-5 drops Cilantro essential oil

3-5 drops Lemon essential oil
4-6 drops Eucalyptus essential oil
1 c Epsom salt
1/2 c baking soda

Intermittent Fasting

To maximize your results, combine your clean eating plan with intermittent fasting (IF), supporting your
body in deeper levels of detoxification. Nutrition is a key component of thriving wellness. The body uses
approximately 33% of its daily energy on digesting food! When you give your body 14+ hours without
food, it is able to use that time to cleanse and repair. Think of it like cleaning the house before anyone else
is awake!
Benefits of Intermittent Fasting:

• Support normal insulin and blood sugar levels
• Increase Human Growth Hormone (HGH) levels
• Support healthy blood pressure and cholesterol
• Boost metabolism to enhance fat burning
• Reduce oxidative stress
• Remove cellular waste
tip
Coconut Oil Pulling

During the 14+ hours of IF, stay hydrated! Drink essential oil-infused water or herbal tea. If you’re
feeling light headed or uncomfortable, drink bone broth or take a pinch of pink Himalayan salt.
Often associated with Ayurveda, the traditional medicine of India, oil pulling is the
ancient practice of swishing oil in the mouth for 20 minutes. The oil is then spit out,
never swallowed, because it contains bacteria and other waste gathered from the
body. The best time to oil pull is first thing in the morning on an empty stomach.
BONUS: Promotes oral hygiene!
How to Oil Pull:

1. Take 1 tablespoon of dōTERRA® Fractionated Coconut Oil (optional: add 2 drops Green Mandarin,
Tangerine, or Turmeric essential oil or your own selection) and put in mouth.
2. Swish oil around in mouth for 15-20 minutes—including back and forth between teeth. Be careful NOT
to swallow any of the oil as it is absorbing toxins.
3. Spit oil into a trash can once you're done. Avoid spitting in sink, outside (it can kill plants), or toilet, as
oil may clog pipes.
4. Rinse mouth well using warm water, prior to any eating or drinking.
Repeat these steps a few times per week or once a day. Work your way up, starting with five minutes and
increasing in duration until you're able to do for a full 20 minutes.
tip Multi-task and oil pull while you shower!

body
LOVE YOUR
Healthy Eating
Nutrition
THERE ARE MANY REASONS PEOPLE GAIN WEIGHT,
but the most common are the direct result of excessive food consumption,
a diet poor in nutrition, and lack of physical movement.
While the focus for weight management is primarily on what and how much food is
consumed (appetite), along with how well it is utilized as fuel by the body (metabolism),
considering other elements such as blood sugar, inflammation, and hormones is often
necessary for long-lasting results.
IMPACT OF LOW-QUALITY NUTRITION

Have you ever had a sugary high-carb breakfast (maybe a weak moment during vacation)? Did you notice
a slump in energy for the rest of the day and “empty hunger” food cravings all afternoon and evening?
Eating poorly often increases the desire for more low-quality food, resulting in a downward spiral. Keep
repeating that process and next thing you know you’ve started a bad habit that is hard to escape!
The average American consumes 160 pounds of refined sugar a year. Now there’s a habit worth kicking!
Easier said than done, however! Truthfully, sugar consumption exacerbates nutrient deficiencies, food
intolerances, stress, depression, and poor sleep patterns, ironically, all of which cause sugar cravings.
LEG CRAMPS?
tip Cramps can be the result of misfiring nerves signaling muscles to contract. Consider the need
for more minerals and B vitamins in both diet and supplementation along with adding more
healthy exposure to sunshine to improve Vitamin D levels in the body.
QUALITY MATTERS
Quality fermented dairy products, containing naturally occurring probiotics, release 358% more body-
healing antioxidants (when digested) than regular pasteurized milk.

Sample Meal Plan
7 - day
Snacks
Breakfast Lunch Dinner
& Treats
Green Goddess Curry Chicken Curry Salad
Roasted Cauliflower
& Brussels Sprouts & Spinach and
Carrot Cake Crunchies / Apple
Monday Protein Smoothie
with Pistachios Persimmon Salad
Cinnamon
(save Leftovers (save leftovers
Chia Pudding
for Wednesday lunch) for Tuesday lunch)
Hearty, Veggie and Guacamole with
(Leftover)
Chicken Soup Carrot and
Chocolate Chicken Curry Salad
Tuesday Mint Smoothie & Spinach and
& Sautéed Greens Celery Sticks /
(save leftovers “Nut Butter”
Persimmon Salad
for Friday lunch) Banana Fro-Yo
(Leftover) Salmon and Roasted Cauliflower

Carrot Cake Green Goddess Curry Cabbage Salad Crunchies / Apple
Wednesday Protein Smoothie & Brussels Sprouts (save leftovers Cinnamon
with Pistachios for Saturday lunch) Chia Pudding
Butternut Squash
and Sweet Cozy Winter Pasta Toasted Kale Chips
Easy Breakfast
Thursday Burrito
Potato Soup (save leftovers / Dairy Free Mayan
(save leftovers for Sunday lunch) Hot Chocolate
for Saturday dinner)
Guacamole with
(Leftover) Stir-Fry with
Carrot and
Easy Breakfast Hearty, Veggie and Coconut Lime Quinoa
Friday Burrito Chicken Soup (save leftovers
Celery Sticks /
“Nut Butter”
& Sautéed Greens for Sunday dinner)
Banana Fro-Yo
(Leftover)
(Leftover) Toasted Kale Chips
Kale and Butternut Squash
Saturday Onion Frittata
Salmon and
and Sweet
/ Dairy Free Mayan
Cabbage Salad Hot Chocolate
Potato Soup
Guacamole with
(Leftover) Carrot and
Chocolate (Leftover)
Sunday Mint Smoothie Cozy Winter Pasta
Stir-Fry with Celery Sticks /
Coconut Lime Quinoa “Nut Butter”
Banana Fro-Yo

Breakfast
Carrot Cake Protein Smoothie (Serves 1)
INGREDIENTS
1 cup almond milk
1 tablespoon almond butter
1 scoop dōTERRA® Slim & Sassy® Trim Shake
½ banana
3 carrots, shredded
Toothpick swirl dōTERRA® Cinnamon essential oil
(or 1 teaspoon cinnamon)
Optional
Toothpick swirl dōTERRA® Cassia, Ginger, and/or Cardamom essential oil
• Blend and enjoy!
Chocolate Mint Smoothie (Serves 1)

INGREDIENTS
1 cup almond milk
1 scoop dōTERRA® Slim & Sassy® TrimShake - Chocolate
Liquid Stevia to taste
Optional
1 drop dōTERRA® Cinnamon, Cassia, Cardamom, Peppermint and/or Spearmint essential oil
• Blend and enjoy!
tip
Get MORE fruits and veggies in your diet! Add 1 scoop of
dōTERRA® TerraGreens® to your morning breakfast smoothie!
Easy Breakfast Burrito (Serves 1)

INGREDIENTS
2 eggs, beaten
Butter lettuce leaves
1-2 drops dōTERRA® Basil essential oil (or 4-5 basil leaves, chopped)
½ avocado
Sea salt to taste
Toothpick dōTERRA® Black and/or Pink Pepper essential oil
(or ground black pepper to taste)
• Heat coconut oil in pan until melted, add kale and sauté until bright green and a bit wilted.
• Add eggs to pan with kale and cook until set.
• Mix essential oils into cooked mixture, after removing from the heat.
• Wrap in lettuce leaves, topped with basil and avocados. Season with sea salt and serve.

Breakfast
Kale and Onion Frittata (Serves 4)
INGREDIENTS
8 eggs
2 cups kale, chopped
1 sweet onion, chopped
1 drop dōTERRA® Thyme essential oil (or 1 teaspoon dried thyme essential oil)
1 tablespoon ghee or extra virgin olive oil
• Preheat oven to 375 degrees. Grease 8”x8” or 9”x9” baking pan.

• In sauté pan, heat ghee or olive oil over medium heat. Add onions and cook until translucent and beginning to
brown, about 8-10 minutes. Add chopped kale and cook until wilted, about 5 minutes. Season with sea salt and
pepper and remove from heat.
• In large mixing bowl, whisk eggs and then add kale, onion, and thyme. Stir until combined.
• Put egg mixture into greased baking pan and cook for 35-45 minutes until center no longer jiggles and top is slightly
browned.
• In large mixing bowl, whisk eggs and then add kale, onion, thyme, and essential oils. Stir until combined. Add to a
greased baking dish and cook for 35-45 minutes or until center is set and edges are slightly browned.

Lunch & Dinner
Hearty, Veggie & Chicken Soup
(Serves 4, with leftovers)
INGREDIENTS
3 tablespoons extra virgin olive oil
3 leeks, green parts removed and thinly sliced
2 carrots
1 fennel bulb, thinly sliced
4 cloves garlic, minced
1 drop dōTERRA® Rosemary (or 2 fresh rosemary sprigs, leaves removed and chopped)
1 cup Savoy cabbage, thinly sliced
1 ½ -2 boxes broth (or 6 cups)
2 cups of cooked chicken, chopped
Handful flat leaf parsley, chopped
Sea salt to taste
Toothpick swirl dōTERRA® Black and/or Pink Pepper essential oil (or ground pepper to taste)
Optional
dōTERRA® Basil, Oregano, Marjoram, Thyme, Rosemary, Turmeric, Cumin, Dill, and/or Coriander essential oil
• In a large stock pot, heat oil over medium low heat, then add leeks, carrots and fennel and cook until tender and
slightly browned, about 5-8 minutes.
• Add garlic, rosemary (if using fresh) and cook for another minute. Add cabbage and sauté another minute.
• Add broth and bring to a boil. Add chicken and cook on low for 10 minutes, until veggies are fork tender. Stir in
parsley and essential oils (if using), taste and add sea salt to taste.
Salmon and Cabbage Salad (Serves 4)

INGREDIENTS
1 head butter lettuce
1 lb. canned wild salmon
1 green apple, chopped
1 head purple cabbage, chopped
2 tablespoons hemp seeds
2 tablespoons sunflower seeds
• In a large bowl, combine all the ingredients. Dress salad at the table per serving. Reserve leftover salad and dressing
separately for later use.
Dressing:
INGREDIENTS
1 drop dōTERRA® Lemon essential oil (or ¼ cup fresh squeezed lemon juice)
2 tablespoons apple cider vinegar
2/3 cup extra virgin olive oil
Toothpick dōTERRA® Cilantro essential oil (¼ cup chopped cilantro)
dōTERRA® Black and/or Pink Pepper essential oil (or 1 teaspoon ground black pepper)
Sea salt
• Whisk all ingredients together and season with salt. Pour enough onto salad to coat all the veggies.

Lunch & Dinner
Sautéed Greens with Garlic and Parsley (Serves 2)
INGREDIENTS
1 tablespoon ghee (or extra virgin olive oil)
3 cloves garlic, finely chopped
2-4 drops dōTERRA® Lemon essential oil (or zest and juice 1 lemon)
1 bunch dark, leafy greens (kale, etc.)
1/2 cup broth
Handful parsley, chopped
Sea salt to taste
1 drop dōTERRA® Black and/or Pink Pepper essential oils (or ground black pepper to taste)
Optional
1 drop dōTERRA® Lime essential oil
Italian Flavor Twist: toothpick swirl dōTERRA® Basil, Oregano, Thyme, Marjoram, and/or Rosemary essential oil
Asian Flavor Twist: toothpick swirl dōTERRA® Lemongrass and Basil essential oil
• Heat ghee, garlic and lemon zest in sauté pan for about 2 minutes. Add greens and sauté for a couple more minutes
until greens are ultra bright green. Add broth and cover. Let steam for 3-5 more minutes. Season with sea salt,
pepper and squeeze of lemon. Add essential oils with parsley and toss thoroughly just before serving.
Chicken Curry Salad (Serves 2)

INGREDIENTS
1 cup cooked chicken*, chopped (or canned or rotisserie) *Vegetarian: substitute a can of chickpeas
½ celery stalk, diced
¼ cucumber, diced
1 teaspoon curry powder
1 tablespoon sunflower seeds
1 tablespoon extra virgin olive oil
Butter lettuce leaves
Sea salt and pepper to taste
Optional
1 drop dōTERRA® Turmeric, Cilantro, Cumin, Rosemary and/or Thyme essential oil
• Mix all ingredients together and serve in lettuce wrap or on bed of greens.
Spinach & Persimmon Salad with Parsley Mustard Dressing (Serves 2)

INGREDIENTS DRESSING:
4 cups baby spinach INGREDIENTS
1 persimmon, cut into cubes 3 tablespoons apple cider vinegar
2 baby leeks, thinly sliced ½ cup extra virgin olive oil
½ cup white beans, drained and rinsed 2 cloves garlic, minced
¼ cup pine nuts or sliced almonds 1 tablespoon whole grain mustard
2 tablespoons chopped parsley
• Mix all ingredients in bowl and dress. Sea salt to taste
1 drop dōTERRA® Black and/or Pink Pepper essential oil
(or ground pepper to taste)
• Whisk all ingredients together and dress salad.

Lunch & Dinner
Cozy Winter “Pasta” (Serves 4)
INGREDIENTS
1 medium head broccoli, separated into pieces
1 lb. cooked shrimp
½ cup extra virgin olive oil
1 package kelp noodles
1 leek, thinly sliced
1 cup maitake or shiitake mushrooms
1 handful parsley, chopped
Sea salt to taste
½ drop dōTERRA® Rosemary essential oil (or 1 sprig rosemary, chopped)
1-2 drops dōTERRA® Black and/or Pink Pepper essential oil (or ground pepper to taste)
Optional
dōTERRA® Thyme, Basil, Marjoram, Cumin, Dill and/or Coriander essential oil
½ teaspoon red pepper flakes
1 can of garbanzo beans, drained and rinsed
• Heat oven to 400 degrees. Toss broccoli pieces in 3 tablespoons of olive oil, garlic, sea salt, and red pepper flakes.
Roast for 20 minutes until fork tender.
• Drain and rinse kelp noodles. Chop noodles coarsely, so they easily separate. Then, sauté noodles with 2 tablespoons
of olive oil over medium heat for 10 minutes. While broccoli cooks, heat 2 tablespoons of oil in sauté pan and cook
leeks until tender, about 8 minutes. Add kelp noodles and mushrooms to leeks. Cook for another 7-8 minutes.
• Combine broccoli, shrimp, leeks mixture, and remaining ingredients. Adding 1 can of garbanzo beans provides
additional protein.
Green Goddess Curry (Serves 4)

INGREDIENTS
2 tablespoons coconut oil
1 onion, peeled and diced
2 tablespoon green curry paste or powder
1 cup green beans
1 medium broccoli, cut into florets
½ cup snow peas
Small handful Brussels sprouts, halved
2 cups garbanzo beans, cooked or canned
1 - 15 oz. can coconut milk
4 cups broth
Sea salt to taste
2 bunches of any type greens, washed and cut (kale, bok choy, escarole, collards, turnip greens, etc.)
1 drop dōTERRA® Cilantro essential oil (or fresh cilantro for garnish)
½ drop dōTERRA® Cumin essential oil
1-2 drops dōTERRA® Black and/or Pink Pepper essential oil (or ground pepper to taste)
Brown rice
• In large pot, heat coconut oil and sauté onions and curry spices until onions are soft, about 6-8 minutes. Add
vegetables, beans, and coconut milk.
• Bring to simmer and add vegetable broth. Simmer until vegetables are tender, about 15 minutes. After removing
from heat, add essential oils, sea salt and pepper.
• Serve with brown rice. Garnish with additional chopped cilantro.

Lunch & Dinner
Butternut Squash & Sweet Potato Soup (Serves 4)
INGREDIENTS
1 butternut squash, peeled, deseeded, and diced
1 sweet potato, peeled and diced
2 carrots, trimmed, peeled, and sliced
1 fennel bulb, trimmed and chopped
6 shallots, peeled and finely sliced
1 bouillon stock cube
1 garlic clove, peeled and chopped
4 tablespoons fresh parsley, chopped
1 bunch radishes, trimmed and chopped
4-6 tablespoons pumpkin seeds
Optional
1 drop dōTERRA® Basil essential oil
2-4 drops dōTERRA® Lime essential oil
• Bring large pan half-filled with water to boil. Add squash, sweet potato, carrots, fennel, shallots and stock cube.
Bring to boil, then lower heat and simmer for 10-12 minutes.
• Remove from heat and add garlic. Allow to cool, and then strain vegetables into large bowl, reserving stock.
• Slowly add vegetables and half stock to food processor or blend with handheld mixer to desired consistency.
• Reheat soup gently, adding more reserved stock if necessary. Add essential oils after removing from heat, and just
before serving.
• Divide between warmed soup bowls and serve garnished with parsley, radishes and pumpkin seeds if desired. Freeze
remaining stock for future use.
Brussels Sprouts with Pistachios & Lemon (Side Dish - Serves 6)

INGREDIENTS
3 tablespoons extra virgin olive oil
1 cup pistachios, shelled
1-2 drops dōTERRA® Lemon essential oil (or zest and juice from 1 lemon)
24 large Brussels sprouts, leaves separated from the core
Sea salt to taste
1 drop dōTERRA® Black and/or Pink Pepper essential oil
(or sea salt and pepper to taste)
• Heat oil in large wok or skillet over medium high heat.

Add pistachios and lemon zest and sauté for 1 minute.
• Add Brussels leaves (cut end of the sprout and peel off leaves)
and toss until bright green but still crisp, ~5 minutes.
• Add essential oils with lemon juice, pour over leaves and
season with sea salt and pepper.

Lunch & Dinner
Stir-Fry with Coconut Lime Quinoa
(Serves 4)
Quinoa:
INGREDIENTS
1 1/2 cup quinoa
1 drop dōTERRA® Lime essential oil
(1 lime, zested)
1 cup water or broth
Teriyaki Sauce:
INGREDIENTS
½ cup mirin
½ cup tamari
1 clove garlic, minced
½ drop dōTERRA® Ginger essential oil (or 1 teaspoon fresh ginger, minced)
Optional
dōTERRA® Rosemary, Thyme, Marjoram, Ginger, Cilantro and/or Cumin essential oil
Stir-Fry:
INGREDIENTS
2 tablespoons coconut oil
2 teaspoons fresh ginger, minced
1 small white onion
4-5 sunchokes, chopped
1 celery stalk, diced
1 cup cooked chicken
1 cup green beans
4 baby bok choy, chopped
1 cup of enoki or shiitake mushrooms
½ cup snow peas
½ bunch cilantro, chopped
• Mix quinoa, coconut milk, and broth in pot over high heat. When broth comes to boil, turn heat down to simmer
and cover. Cook until all liquid has been soaked in quinoa, about 30 minutes. Add dōTERRA® Lime essential oil
to the cooked quinoa when most of the liquid has been absorbed.
• In small saucepan, combine all ingredients for teriyaki sauce and simmer until reduced by half and thick and syrupy.
Remove from heat. Add dōTERRA® Ginger essential oil.
• In wok or large pan with sides, heat coconut oil and add garlic, ginger, and onions. Let simmer until brown. Add more
oil if needed.
• Toss in all veggies, except cilantro. Mix well and cover pan so veggies can steam. Steam for 5-10 minutes, depending
on how “al dente” you want your veggies.
• Scoop large spoonful of quinoa into bowl; add generous helping of veggies and a serving of cooked chicken. Top
bowl off with teriyaki and chopped cilantro.
• Personalize teriyaki sauce to each person’s taste. Spoon small serving finished teriyaki sauce to separate bowl,
adding essential oils (toothpick swirl method) to taste, spooning on top of layered bowl of quinoa, veggies,
and chicken topping off the bowl with chopped cilantro.

Snacks
Roasted Cauliflower Crunchies (Serves 2)
INGREDIENTS
1 head cauliflower, chopped into bite-sized pieces
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 tablespoon extra virgin olive oil
¼ cup pumpkin seeds
Optional
dōTERRA® Lemon or Lime essential oil
• Preheat oven to 400 degrees. Toss all ingredients together on baking sheet.
• Roast for 25-30 minutes until browned and crispy.
• Mix essential oil(s) with a little melted coconut oil and using basting brush
add to finished crunchies.
Guacamole with Carrot & Celery Sticks (Serves 2)

INGREDIENTS
2 avocados
¼ red onion, chopped
4 carrots, cut into sticks
4 celery stalks, cut into sticks
2 drops dōTERRA® Lime essential oil (or juice of 1 lime)
Toothpick swirl dōTERRA® Cilantro
Optional
Toothpick swirl dōTERRA® Cumin, Rosemary, Thyme essential oil
¼ jalapeño, diced
• Mash the avocados, then add red onion, garlic, lime juice, essential oils, and
diced jalapeño for added heat (if using).
• Serve with carrots and celery.
Toasted Kale Chips (Serves 1)

INGREDIENTS
1 head kale, torn into large pieces
2 teaspoons extra virgin olive oil
1 drop dōTERRA® Turmeric, Lime, Cumin and/or Basil essential oil
1 teaspoon curry powder (or seasoning of your choice)
Sea salt and pepper to taste
• Heat oven to 375 degrees. Mix essential oil(s) with extra virgin
olive oil, and toss with remaining ingredients on baking sheet.
• Bake for 8-10 minutes until crispy, careful not to burn.

Treats
Apple Cinnamon Chia Pudding (Serves 2)
INGREDIENTS
1 - 15 oz. can coconut milk
½ cup chia seeds
Dash vanilla
½ drop dōTERRA® Cinnamon essential oil (or 2-4 dashes cinnamon)
Liquid Stevia to taste (start with 10 drops and add more if needed)
1 apple, peeled and diced
Optional
dōTERRA® Clove, Cassia, Cardamom, Wild Orange, Tangerine, and/or
Spearmint essential oil
• Combine all ingredients except apple in glass jar or container and shake or
stir with whisk. Place in refrigerator and shake or whisk again after 30 minutes,
breaking up any clumps.
• After two hours, the chia seeds will have soaked up most of the liquids
and pudding will be ready to eat. Top with chopped apple.
Nut Butter Banana Fro-Yo (Serves 2)

INGREDIENTS
2 frozen bananas
3 tablespoons almond butter*
¼ cup almond milk (may not need all)
• Blend bananas and almond butter while slowly adding almond

milk until well combined and desired consistency.
*Any nut butter may be used; sunflower seed butter will taste
similar to peanut butter when used in recipes.
Dairy Free Mayan Hot Chocolate (Serves 2)

INGREDIENTS
2 cups almond milk
¼ cup raw cacao
Toothpick swirl dōTERRA® Cinnamon essential oil (or 1 heaping teaspoon cinnamon)
Dash cayenne pepper
Optional
dōTERRA® Cassia, Clove, Cardamom, Wild Orange, Black Pepper, Pink Pepper,
and/or Tangerine essential oil
• Puree all ingredients in blender, then warm on stove and serve.

body
LOVE YOUR
Commit, Measure, Track

Commit
Goal Setting vs. Growth Setting
Goals provide destinations of success, not necessarily clarity on how to maintain or grow beyond them.
Alternatively, growth setting defines a level of existence, requiring a plan for how to remain on higher
ground. Choose to become a better version of yourself by creating a detailed plan of where you want
to be, breaking bigger commitments down into smaller ones to stay focused.
Clear intentions give direction, boost motivation, and when achieved, build self-confidence and trust.
Better still, when phrased in questions, the mind/self can’t help but seek and find the answers!
Write your own below!
My Commitments Sample:
Overall: Overall: Why am I experiencing a new level of
strength in relationship to my body, where my
appetites are in harmony with my wellness goals?
Why is being healthy a higher priority than less
beneficial behaviors and I willingly avoid what
Eating:
doesn’t serve me?
Eating: Why is late night eating no longer of interest?
Movement:
Movement: Why am I in the habit of daily movement
with 15,000 steps and 20 minutes of stretching?
Self-Care: Why am I getting 7.5 hours sleep each

Self-Care: night and regularly skin brush and oil pull 3x’s
per week?
Emotional: Why is my emotional wellbeing a solid

Emotional: foundation, moving with me from one day to the
next, growing with each success? Why do I give
myself grace when I fall short and quickly regroup
and get back on my game?
Weight & Measure:

Weight & Measure: Why, by April 15, do I fit
comfortably into my own skin and favorite spring
clothes and by June 1, I will feel confident in
my swimsuit, ready to enjoy summer.
Other:
Other: Why do I LOVE MY BODY enough to

permanently change my relationship with it?

Measure + Track
Measure & Weigh
Track your progress! It’s been said, “You can’t manage what you don’t measure.” Your stats provide
valuable feedback about your efforts.
Weigh and measure yourself on Days 0 and Day 7 (at the same time of day for greater accuracy; first
thing in morning is recommended). Stand in front of a mirror when taking measurements. Consider
taking before and after pictures. Repeat this process each week you engage in your program.
Chest Bicep
Measure at Measure at the
nipple level. fullest part of
Day 0: upper arm.
Day 7: Day 0:
Waist
Day 7:
Measure at the Hips

smallest part on
Measure at the
torso, just above
widest part of
belly button.
hips or bottom.
Day 0:
Day 0:
Day 7:
Day 7:
Thigh Weight
Measure at the Day 0:
fullest part of
Day 7:
your thigh.
Day 0:
Day 7:

Monday
Breakfast Beauty Rest
hours
LLV® (2 each Microplex VMz®, xEO Mega®, Alpha CRS®+)
Slim & Sassy® Softgels (1-2 softgels)
Yarrow | Pom (4 drops directly under tongue)
Mito2Max® (1-2 capsules)
Stay Hydrated
TerraZyme® (1-2 capsules) 12 oz. 12 oz. 12 oz. 12 oz. 12 oz. 12 oz. 12 oz. 12 oz.
Lunch My Focus for Today:

LLV (2 each Microplex VMz , Alpha CRS +)
® ® ® Circle today’s focus. Check off when completed.
Slim & Sassy® Softgels (1-2 softgels) Keep to Eating Plan

Mito2Max® (1-2 capsules) Add an Enhancement
TerraZyme® (1-2 capsules) Add an Enhancement
Manage Appetite and Cravings
Dinner Adequate Rest
LLV® (2 xEO Mega®) Manage Stress
Slim & Sassy® Softgels (1 softgel) Movement
Yarrow | Pom (4 drops directly under tongue) Skin Brushing
Mito2Max® (1-2 capsules) Detox Bath
TerraZyme® (1-2 capsules) Intermittent Fasting
Oil Pulling
Bedtime Diffuser Recipe

Deep Sleep
3 drops dōTERRA® Breathe® | 3 drops Eucalyptus | 3 drops Vetiver
Notes:
What’s working?
What’s not working?
What do I need or want to change?
What do I want to add tomorrow?
What do I want to eliminate tomorrow?

Tuesday
hours
Stay Hydrated


Oil Pulling

Sleeping Beauty
2 drops Roman Chamomile | 2 drops Lavender | 2 drops Frankincense
Notes:
What’s working?

Wednesday
hours
Stay Hydrated


Oil Pulling

Goodnight
3 drops Juniper Berry | 3 drops Bergamot | 2 drops Vetiver
Notes:
What’s working?

Thursday
hours
Stay Hydrated


Oil Pulling

Sleepy Time
4 drops Copaiba | 3 drops dōTERRA® Peace®
Notes:
What’s working?

Friday
hours
Stay Hydrated


Oil Pulling

Sweet Slumber
4 drops Lavender | 2 drops Cedarwood | 2 drops Wild Orange | 1 drop Ylang Ylang
Notes:
What’s working?

Saturday
hours
Stay Hydrated


Oil Pulling

Rest, Relax, Rejuvenate
3 drops dōTERRA® Balance® | 3 drops Bergamot
Notes:
What’s working?

Sunday
hours
Stay Hydrated


Oil Pulling

Sleepy Snuggles
2 drops Clary Sage | 2 drops Ylang Ylang | 2 drops Lavender | 2 drops Sandalwood
Notes:
What worked well this week?
Would it serve to repeat Love Your Body for an additional 7 days?

Take measurements, weight, and photos to track progress

body
LOVE YOUR
Love Your Emotions

Love Your Emotions
YOUR EMOTIONAL STATE IS AN INTEGRAL PART OF YOUR OVERALL STATE OF WELL-BEING.
With emotions most often driving behavior, including how and what you eat, discover what feelings are
linked to your relationship with your body and how you care for and respond to it.
Make it a habit to ask yourself questions like: "How am I feeling?", "What am I feeling?", "How am I
responding to what I feel?" Journal your answers. Identify key emotions and make a list of the top few.
Rather than bury or avoid them, commit to acknowledge and address these feelings as well as related body
chemistry that may be driving you toward less desirable patterns of behavior.
With this greater awareness, reach for the book Emotions & Essential Oils and search for your key emotions
(or those that are similar) in the back of the book. Then cross reference their corresponding pages.
As you discover more about what may be driving your emotions while reading each oil description, savor the
deeper conscious awareness. Choose to be more in tune with the sources of your feelings and empowered
to make new, more effective choices.
Select key single oils or blends that best fit your needs on an emotional level. Make them a part of your daily
routine. Consider the power of using these oils aromatically to most quickly affect your limbic brain (the
seat of emotions in the body) via the process of olfaction (smelling aromas).
Where applicable, consider internal or topical use to directly impact body chemistry (e.g. citrus oils to
support healthy serotonin levels, flower oils for calming, Melissa to better connect with light).
Choose Lasting Results

1. What am I learning about my relationship with my body?
2. What am I learning about my relationship with food?
3. What am I learning about my commitment to self-care?
4. What are my growth sets? What do I want to create in my relationship with my body long-term?
5. How can I incorporate the Love Your Body principles/practices into my everyday lifestyle moving
forward?

LOVE YOUR
body

Love Your: Solutions

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©2019 Brilliant Solutions Group, LLC. All Rights Reserved 2

TO KICK THINGS OFF RIGHT, YOU’LL WANT TO BE PREPARED! AFTER ALL...

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 3

Core Program Breakfast

Mito2Max® 1-2 capsules 1-2 capsules 1-2 capsules

TerraZyme® 1-2 capsules 1-2 capsules 1-2 capsules

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 4

Black Pepper 2 drops Slim & Sassy® 1-2 Grapefruit

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 5

Yarrow | Pom 1 sweet potato

Black Pepper essential oil 4-5 sunchokes

dōTERRA® Lifelong Vitality Pack®

Slim & Sassy® Metabolic Blend

Yarrow | Pom Active Botanical Nutritive Duo

Mito2Max® Energy & Stamina Complex

Slim & Sassy® Metabolic Blend or Citrus Oil in Water

Nix the urge to munch. Place a finger on one

• Meditate and engage in spiritual practices with a favorite oil or blend

Better Rested Tips

Calculate Your Needs

*Add an extra 12 ounces of water for every 30 minutes of exercise

To achieve a well-rounded fitness routine, consider incorporating aerobic, strength,

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 14

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 15

Total win! Feels wonderful and, after

*Search “Dry Brushing Body Brush Set

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 16

SKIN BRUSHING HOW-TO

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 17

- Definitely a must-have household and self-care essential! -

Add essential oils to Epsom salt first

3-5 drops dōTERRA® Serenity® essential oil

3-5 drops Cilantro essential oil

©2019 Brilliant Solutions Group, LLC. All Rights Reserved 18

Benefits of Intermittent Fasting:

Coconut Oil Pulling

BONUS: Promotes oral hygiene!

How to Oil Pull:

tip Multi-task and oil pull while you shower!

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IMPACT OF LOW-QUALITY NUTRITION

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(Leftover) Salmon and Roasted Cauliflower

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• Blend and enjoy!

Chocolate Mint Smoothie (Serves 1)

• Blend and enjoy!

Easy Breakfast Burrito (Serves 1)

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• Preheat oven to 375 degrees. Grease 8”x8” or 9”x9” baking pan.

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Salmon and Cabbage Salad (Serves 4)

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Chicken Curry Salad (Serves 2)

Spinach & Persimmon Salad with Parsley Mustard Dressing (Serves 2)

• Whisk all ingredients together and dress salad.

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Green Goddess Curry (Serves 4)

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Brussels Sprouts with Pistachios & Lemon (Side Dish - Serves 6)

• Heat oil in large wok or skillet over medium high heat.

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