Stay Healthy and Stress-Free During the Holidays Blog Class

Welcome to my Stay Healthy and Stress-Free During the Holidays Blog Class! Just in case we have not met, my name is Tammy Tenison, and I absolutely love supporting people who are motivated to improve their health. The reason why is I spent the first 40+ years of my life sick all the time. At age 2 month I had double pneumonia and developed a cyst in my lung which left scar tissue. I had severe food and environmental allergies, which required me to take shots for three years. My parents tried all the traditional medical methods to strengthen my immune system. My mom even took us on a journey thru vegetarianism and all-natural eating, which was a good start, but just wasn’t enough to fix my immune system. It wasn’t until I began exploring natural health solutions, including essential oils, in my 40’s that I began to see real changes in my health. Now I am passionate about helping others find those same solutions!

Please use this opportunity to get comfortable with Essential Oils as my hope and desire (if you have not started yet), is that TODAY will be the beginning of your journey. If you have any questions, please post them in the COMMENTS section below!


I want to begin with our current state of affairs because all of us are in the same boat right now…


But think back to your childhood…

Holidays were ALWAYS filled with joy, excitement, and fun so why did this have to change?

There was a survey conducted by Consumer Reports National Research Center where they asked people what they dread most about the holiday season and the results are exactly what you would expect…

68%: Crowds and long lines
37%: Gaining weight
37%: Getting into debt
28%: Gift shopping
25%: Traveling
24%: Seeing certain relatives
16%: Having to attend holiday parties or events
15%: Having to be nice (I am assuming this means being nice to people you do not like- LOL)
12%: Holiday tipping

But what about the joy associated with all of this negativity…

I mean, is it possible to make all of the above FUN and filled with HEALTH?!?!

Maybe I am too idealistic, but at the same time, I do believe it is possible to maintain our health and remain stress-free during this time of year which is why I am hosting this class.


Before I share a handful of strategies that are guaranteed to make this year better (as long as you follow-through), I want to perform an exercise with you…

This is an exercise you can do for yourself or you can even share it with all of us, which is encouraged if you are comfortable.

I am going to leave this post up for an extra few minutes so you have time to complete this mini-assignment that will help create more clarity for your ideal holiday season.

Fuzzy targets don’t get hit which is why most people are unable to accomplish their goals because they never truly define the desired outcome and envision what will become possible as this outcome is achieved.

Therefore, spend some time in your thoughts and begin to see yourself living out the absolutely ideal holiday season.

Who would you spend time with?
What foods would you eat?
What presents would you purchase?
What gifts would you receive?
Where would you be located?
How would you define this holiday season as successful?

Every successful outcome begins with a clear plan of where you are going. Take a few minutes and write out a response to these questions and either keep it sacred for only your eyes OR post it below. (This is a safe environment where no one will pass judgement, so please feel comfortable.)


I am going to share over 20 strategies + a handful of really fantastic recipes so that this holiday season is as ideal as possible.

But I need one commitment from you…

Please do not let this be a jacuzzi experience. Jacuzzis feel great, but they don’t offer much value. No one is changing their life because they sit in a hot tub for 45 minutes. The only way to make this time impactful is if you truly commit to taking action this holiday season.


The first strategy to stay healthy and stress-free during the holidays is to BE AWARE.

Awareness is such a powerful skill and from what I have seen, it is the difference between making your goals real or missing the mark.

We live in an extremely on-the-go society and distraction has become our new norm. As a result, many people make poor choices when it comes to the foods they put in their bodies, ignore the people they love the most, and struggle with productivity.

My challenge for you is to be extremely aware during this holiday season of the following…
-The foods/drinks you put in your body
-The time you allocate to be with your family
-The money you spend
-The attitude that shows up when traveling
-The amount of physical activity
-The people you interact with

Your goal should be to ask yourself questions as you engage in any of the above activities.

For example, if you are about to consume a variety of sugary treats or an unhealthy meal, ask yourself a series of question – “How does this decision serve me? Will it get me closer to my ideal holiday season? Is there a better choice I can make that will help me achieve my goal?”

As human beings, we are often extremely impulsive with our decisions (especially when given a variety of options to choose from) which is why the holidays are often difficult for most. If we give ourselves the permission to think, even for a few seconds prior to acting, our choices will be more aligned with our vision for creating an ideal holiday season.

Another example would be if you are spending time with family, ask yourself a series of questions – “Am I showing up as the character I want to be in this situation? Will I be proud of the way I acted during this event? What can I do to be the best version of myself regardless of the circumstances?”

Self-awareness is not easy, but it becomes simpler when you’re clear on your desired outcome.

My question for you is…
In what area of your life will you be hyper-aware during the holidays?


My next few strategies are going to focus on ways to take control of your diet during the holidays.

I’m sure you’ve heard this before, but food is fuel, and even if you allow yourself to indulge during this time of year, the fundamentals are really important.

-You can control when you eat, so avoid any food at least 3 hours before going to bed
-Don’t skip meals (eat 5-6 small meals each day)
-Chew your food really well
-Fill your plate one time and make sure it is colorful
-Consume at least 5-6 servings of fruits and vegetables each day
-Say “NO” to gravy

Another really great strategy that I have seen help people is to stock your freezer with healthy meals. Everyone is busy during this time of year with shopping, decorating, traveling, etc., and we typically grab something on the go which is almost never healthy. But if you plan ahead and either prepare foods that are in your refrigerator OR have a variety of options that have been frozen, it makes it much easier to ensure you are giving your body what it truly needs.


If you are going to attend a holiday party with a dinner buffet of goodies, it is important to make a proclamation before the experience even takes place…”I, , will not be defeated by the buffet.”

This is such an important tip because over consumption takes place when there are too many options and you want to try everything. The easiest way to avoid the buffet blues is to take a smaller plate than everyone else. This way you can still attempt to try everything, but the real estate for calories will be much smaller so the portion will be controlled.

If there happens to not be a smaller plate, then just ASK! We mean it… everyone has smaller plates and you can tell them the truth – ”I, , will not be defeated by the buffet.”


Please, please, please do not starve yourself in anticipation of a “monster” meal! Many people often avoid breakfast and lunch during the holiday season because they know that they will make up for it at dinner and then what happens is dreaded over consumption by means of starvation!!!

Prior to leaving your home (or having people come over), force yourself to consume at least two nutritious meals and one snack so that your stomach will be at least 50% full during the main event.

If you are going to an event and bringing something, I always recommend contributing a food choice that is healthy and enjoyable for YOU! This will guarantee that at least one item at the party will meet your needs and keep you on track.

I also want you to realize that holidays will probably lead to somewhat out-of-control behavior. Maybe you will splurge slightly, get out of your routine for a bit, and even eat some foods that you know are wrong, but the key is to avoid becoming victimized by your temptations. This means DO NOT, and we repeat, DO NOT, have any tempting food items in your home. Be extra clean and strict outside of the holiday parties because this will help neutralize some behaviors that you might not be so proud of.


This is an obvious strategy, but one that we must include because far too many people fall victim to liquid calories.

Whether this is eggnog, wine, beer, hard alcohol, or sugary drinks, you should completely avoid liquid calories during the holiday season. The strategy is to stick with WATER and add some fruit to the water if you want to enhance the flavor. (Cranberries and a pinch of cinnamon make deliciously festive water!)

You can also add 2 drops of lemon essential oil in your water three times each day to support metabolism and weight loss.

Here is a great video on lemon essential oil:


Since the holidays might be more difficult than usual to maintain a balanced and regimented diet, it is extra important to incorporate high quality supplements into your daily routine. This is where the dōTERRA Lifelong Vitality Pack® is an important ingredient for your overall health this holiday season. These products are full of essential nutrients, metabolic benefits, and powerful antioxidants designed to help promote energy, health, and lifelong vitality.

The doTERRA® Lifelong Vitality Program makes taking the first step on the path toward a lifetime of vitality and wellness convenient and affordable. The three core products of the doTERRA® Lifelong Vitality Program—Alpha CRS®+, xEO Mega®, and Microplex VMz®—are formulated to provide you with targeted levels of essential nutrients and powerful metabolic factors for optimal health, energy, and longevity.*

Our lifelong health and vitality depends on many factors including diet, physical activity, weight management, rest, stress management, exposure to toxins, and inherited genetic predisposition for disease or wellness. While some of these variables are beyond our complete control, breakthrough scientific research is revealing many ways we can influence—and even control—significant factors of aging and wellness.

Learn more regarding the importance of high quality supplementation:


People often spend more time focusing on what they put in in their mouth than on what comes out of their mouth by means of conversation. The key to controlling yourself during the holiday is to become distracted by something other than highly caloric items.

Spend time playing games, telling stories, singing, dancing, and having fun! The more time you spend doing something outside of eating, the easier it will be to avoid another unhealthy holiday season.

I always tell people to start a new tradition each year. What household doesn’t have a mountain of snapshots that need to be sorted? Organizing this “clutter” will be stress relief in itself, but you also will get an emotional lift when you glimpse the photos again.

Plus, this is the perfect gift for the people you care about – the opportunity to revisit memories all together!

Feel free to play a new family game, go on a family hike, do an art project, sing songs, dance around the house, etc.

Holidays are intended to create new traditions so use this time wisely because when looking back you will be overjoyed with the memories that you captured.

Challenge for you: Have at least a ten-minute conversation with five people before taking your first bite of food.


So it might be inevitable that you are going to eat more, but why does this mean that you are going to move less? Outside of overconsumption during the holidays people also tend to skip their daily fitness routine. There is no reason that everything needs to fall apart during the last leg of the race! We encourage you to exercise for at least 30 minutes four times each week during the holiday season.

Don’t be afraid to get creative with movement:
-Have a dance competition with your family
-Cut down your own holiday tree
-Get a partner and schedule your workouts into your calendar in permanent marker
-Park as far as possible from the mall so you have to walk
-Perform 5 minute interval exercises (push ups, jumping jacks, running place, crunches, etc.)
-Walk at a steady pace whenever shopping
-Play games with the kids in your family because they are usually filled with energy
-Wear a pedometer (or download a smartphone app) and try to walk 10,000 steps each day
-Sign up for a holiday race

What is your exercise plan during the holidays? Share in the COMMENTS section at the bottom of this post!


Let’s face it, people tend to get sick during the holidays because of stress, changes in climate, poor diet, and even travel. Since most hand sanitizers on the market are filled with chemicals, I always recommend this simple DIY recipe:

-4 ounce spray bottle, glass
-1 tablespoon aloe vera gel
-20 drops doTERRA® On Guard Protective Blend®

-In spray bottle, combine aloe vera and doTERRA® On Guard.
-Fill the rest of bottle with water. Shake until combined.
-To use, spray on hands and rub together.


Never forget to focus on your immune system if you wish to remain healthy!

I am going to share a handful of products and essential oil blends that you can use to make this year different – remember – this is the year you THRIVE during the holidays.

Use Veggies Caps and create your very own immune booster…
3 drops Lemon essential oil
2 drops Oregano essential oil
2 drops On Guard essential oil
2 drops Peppermint essential oil
2 drops Clove essential oil
1 drop Melaleuca essential oil

OR try diffusing this immune booster recipe:
2 drops Rosemary essential oil
2 drops Clove essential oil
2 drops Eucalyptus essential oil
2 drops Cinnamon essential oil
2 drops Wild Orange essential oil

OR try our famous On Guard Collection:


I know for many people the holidays are so go-go-go that the day is over before you know it and you feel like nothing has been accomplished. Therefore, I encourage  scheduling calm-down breaks when you wake up each morning. There is no time more peaceful than the first few minutes when your eyes open and my goal for you is that you keep this sacred moment filled with calmness.

Don’t look at your to-do list!
Don’t check your email!
Don’t make a phone call!
Don’t jump out of bed!

Simply take the first 5-10 minutes of each day and keep these reserved for yourself.

Close your eyes, take several deep breaths and meditate or relax. Imagine yourself in a beautiful place, think of a happy memory or visualize yourself succeeding at a cherished goal. I am telling you – this will TRANSFORM your day if you make it a ritual.

Also keep in mind that you can take 1-5 minute long relaxation breaks to calm yourself down at any point during the day. A few moments of conscious, slow breathing can help you when you’re feeling frustrated during the holiday season and beyond.

And if you REALLY want to find relaxation during the hustle and bustle of the holiday season, you should create some Liquid Calm!

Liquid Calm Roller Bottle Blend
-20 drops Balance essential oil
-20 drops Serenity essential oil

Combine these essential oils in a 5 ml roller bottle and top it off with Fractionated Coconut Oil (FCO). Then use this blend on the base of your neck, wrists, and feet.

Please comment below with “I WILL BE CALM” if you plan on using some or all of these recommendations this holiday season.


One of the best ways to stay calm, content, and cheerful this time of year is to act generously with your loved ones, colleagues, and friends. This does not mean you need to spend a ton of money or do outlandish things, but the act of giving is the most rewarding experience you can create for yourself.

Whether this means giving your time.
Whether this means giving a small gift.
Whether this means writing a note.
Whether this means expressing gratitude.

You can define generosity however it is best for you, but during this holiday season, make a commitment to experience the gift of helping the people you care about most. This is the ultimate solution to creating a stress-free holiday!

As Anne Frank so eloquently said, “No-one has ever become poor by giving.”


An absolute must during the holiday season is a diffuser with dōTERRA® essential oils. Diffusing essential oils not only makes my home smell nice, but they also can provide other health benefits as well.

If you are new to essential oils, there’s no better way to get to know them than through your diffuser. Try a few of my top favorite essential oil recipes for your diffuser below to get you started!

Welcome to My Home Diffuser Blend
-2 drops lavender essential oil
-2 drops lemon essential oil
-2 drops rosemary essential oil

Happiness Diffuser Blend
-1 drop lemon essential oil
-2 drops wild orange essential oil
-1 drop lime essential oil
-1 drop grapefruit essential oil

Goodbye Stress Diffuser Blend
-2 drops frankincense essential oil
-2 drops bergamot essential oil

Chill Out Diffuser Blend
– 2 drops vetiver essential oil
-2 drops cedarwood essential oil

Happy Holidays Diffuser Blend
-2 drops white fir essential oil
-2 drops wild orange essential oil
-1 drop wintergreen essential oil

Which diffuser blend will you try first?

In the next few points, I am going to share why I chose dōTERRA® as my Essential Oil provider and the various ways to use oils.


This is probably the question I get asked most often when sharing Essential Oils because there are so many brands on the market, but…


One of the reasons I chose dōTERRA® is because of their Cō-Impact Sourcing®. dōTERRA® sources its oils from all over the world so that each oil is derived from its indigenous environment. When they are grown and harvested in the proper altitude, climate, seasons, and soil, you end up with a far superior product. This is where dōTERRA®’s commitment to purity begins!

The second main reason is that the oils are CPTG Certified Pure Therapeutic-Grade®  (CPTG). This is REALLY important because every oil has ZERO fillers, synthetics, dyes, pesticides, or contaminants of any kind. They are just pure, unadulterated oil.
dōTERRA® created this standard as a promise of purity and each and every batch is third party tested so you can be confident in not just their purity, but potency as well.

Take a look at this short video explaining CPTG Certified Pure Therapeutic-Grade® essential oils:


There are three ways to use essential oils:

1.) Topically
When you apply your oils to areas of the body that need support, they reach the bloodstream within 20 seconds and are then distributed throughout the body within 20 minutes. It’s best to dilute the oils in fractionated coconut oil to avoid skin sensitivity and ALWAYS dilute for children.
The bottoms of the feet are a great place to apply the oils as it’s the most porous section of the skin allowing for quick absorption. You can also apply on the back of the neck or along the spine.

2.) Aromatically
Put a drop in the palm of your hands, cup your hands to your nose and inhale – WOW!!!!
Diffusing is also a great way to get benefits from the oils. They can support respiratory functions and enhance moods.

3.) Internally
dōTERRA® is the ONLY brand of oil I would trust to use internally. Please do not assume it is okay to use any brand of oil internally as purity varies greatly. If safe for consumption, the bottle will clearly be labelled if it is approved for internal use. Once you are assured of quality, you can add one drop to your water or tea. I like any of the citrus oils for this as it helps me drink my daily recommendation of water.


I know I promised to share a handful of holiday recipes so here you go!

Spicy Sweet Potatoes:
Gingerbread Cookies:
Peppermint Chocolates:
Spinach Artichoke Dip:
Roasted Butternut Squash Soup:
Raw Coco Bites:
Apple Pie:
Sweet Potatoe Casserole:
Sauteed Brussel Sprouts and Asparagus:

What’s on your menu?


I really want to empower you to take action this year because you deserve to THRIVE. Taking control of your food, movement, and stress is within reach and the 20+ ideas we just discussed will help guide you during this time of year.

Yes, the holidays will be stressful.
Yes, you will be exposed to tons of food.
Yes, you might need to spend time with people you do not enjoy.
Yes, travel will be exhausting.

But this year will be different because you are prepared to put your health first.

Prove to yourself you CAN DO IT and watch what happens to all of the goals you set in your life. I know you have what it takes to make this holiday season different and I am excited to be part of this experience!


I know many of my holiday recommendations included the use of dōTERRA® Essential Oils and I am sure many of you are probably asking yourself…

“What now?”
“How do I know what to use?”
“How do I get started?”

I want you to know that you are never alone on your Essential Oils journey. I will personally be here to guide you every step of the way with answers to your questions, resources, and introductions to other people who are on this journey with us.

In addition, I have a really special email series that I send to all new oil users that lays a foundation of knowledge and awareness for incorporating Essential Oils into their lives.

There are a number of ways to get started using oils for yourself …


How can I become a Wellness Advocate?

I remember the first time I was exposed to a class just like this – I was sooooo excited, but also partially overwhelmed by the variety of oils and their seemingly limitless applications.

However, I was assured that I would have support and I absolutely cherished the adventure!

My life changed because of dōTERRA®’s essential oils and I am confident you will have this same experience once you get started.

There are three ways to begin using dōTERRA®’s essential oils:
1.) Purchase oils at the full retail price (most expensive and not recommended)
2.) Pay a $35.00 membership fee (like Costco) and you can then purchase your oils at wholesale price (25% off retail) – TOTALLY AWESOME!
3.)  Purchase an enrollment kit. With the enrollment kit, YOUR MEMBERSHIP FEE IS WAIVED and your kit oils are below wholesale pricing.
I would recommend option two or three from above based on your desires and you can CLICK HERE to purchase your oils or to become a wholesale member with dōTERRA®.

If you are not sure which option would most benefit you and your family, please send me a message or email me at so that I can help guide you to the best decision for you.

Here’s a quick video explaining the three options from above:



And we are done – but – this is simply the beginning!

I could go on and on about dōTERRA®’s essential oils simply because they have made such a difference in my life and the lives of each person I have shared them with.

Remember, you can get started by CLICKING HERE.

In addition, I want you to know that my offer stands…

I am happy to answer any questions you have about using essential oils for you and your family as this truly is my ultimate passion. I love having the chance to share something that has made such a difference in my life! Please message me or email me at and I will respond as quickly as possible.

Thank you again for sharing this experience with me – I am honored!



I just want to thank everyone who read thru my Stay Healthy and Stress-Free During the Holidays Blog Class. I am excited that so many of you have already decided to start your essential oils journey with me!

Since my life has changed so dramatically since using essential oils, I have made it my responsibility to share these powerful products with as many people as possible. This has become my WHY and it truly is an honor to introduce the Essential Oils into your life.

In addition, there were a few questions that surfaced and I thought it would be best to share my answers here so everyone can benefit.

“What is the best way to get started?”
I always recommend either the Wholesale Membership OR a specific kit, but message me and I’ll be happy to advise based on your needs and desires.

“I want to start slow – what do you recommend?”
Simply sign up as a Wholesale Member ($35), order a diffuser and a few oils and you’re good to go! You can sign up by CLICKING HERE.
“Do I have to start a business if I become a Wholesale Member?”
When you sign up, make sure you choose the WHOLESALE PRICES option. This option does NOT mean you are taking this on as a business. Instead, choosing this option will give you a bigger discount PLUS the option to take advantage of other promotions and discounts such as the Product of the Month.

“I have a number of specific health conditions, what do you recommend?”
Please contact me via Facebook messenger or email ( and I’ll help you find the right oils/kit for you.


This post is part of the Pinterest Party 2016 Winter Blog Hop. The Pinterest Party is a group that helps people grow their Pinterest following. Find other posts in this blog hop below:

1. Steampunkary – Steampunk Christmas Ornaments & Decorations Gift Guide
2. Grammie Knows How – Winter Essentials for Safety on the Road
3. Determined to Shine – Inspired by Angels: A Holiday Art Journal Project Using Coloring Book Pages
4. Deal Finding Family – Fun, Family Winter Activities
5. Unique Christmas Decorations – Winter Wonderland Christmas Decorating Ideas
6. Kids Fun Reviewed – Grinch Printable Whoville Cupcakes Topper
7.  Little Blog in the Country – Peppermint Herb Bath Bombs
9. Birthstone Magic – Winter Colored Birthstones: Beautiful Blue and White Birthstones for Winter Celebrate the Season
10. Olives-N-Okra – Christmas Granny Square Dish Cloths – Free Crochet Pattern
12. – Christmas Free Knitting Patterns
13. Essential Oils for Guide — 20 Ways to Stay Healthy & Stress-Free During the Holidays (you are here)
14.  Best Gifts for Happy Living – Decorating the Dining Table for Christmas
15. Pennies and Playdough – 25 Christmas Books Your Child Will Love
17. Stephanie Grams – Products and Tips for Protecting Your Skin this Winter

Tammy Tenison

About Tammy Tenison

Tammy Tenison is a clinical aromatherapist, wellness advocate, and Gold doTERRA team leader who has taught thousands of families how to safely and effectively use essential oils and natural solutions to manage their health and wellness. She is a wife, mom and mimi who makes her home in the Ozark Mountains of North Central Arkansas.

© 2016