You may have started seeing Sunflower Oil on the shelves in the grocery store and wondering if you should add it to your cart. Although not always talked about, sunflower oil is an important healthy fat that has a lot of benefits. Because it contains little saturated fats, it’s a healthy oil to choose from. It’s an anti-inflammatory, antioxidant, and skin-nourishing oil which also contains heart-healthy effects.

Sunflower oil contains linoleic acid and oleic acid, two types of fats that are well-researched for their potential health benefits. Read more on high oleic sunflower oil.

Here’s a few reasons why sunflower oil is a healthy choice!

• It contains unsaturated fats that benefit the heart.
• It is enriched in vitamin E, which is an important antioxidant and plays an important role in immune function. 
• The fatty acid, Linoleic, found in sunflower oil decreases the risk of heart attack by lowering bad cholesterol in the body.

Also important is sunflower oil is high in oleic acid. Oleic acid is a monounsaturated omega-9 fatty acid that occurs naturally in various vegetable and animal fats. (Olive oil is also rich in oleic acid.)

Other benefits of sunflower oil: 

• It im
• It improves skin health due to the vitamins (A, E, D, C) in it.
• encourages skin cell regeneration and helps prevent acne.
• Helps prevents arthritis due to included linoleic acid and oleic acid. They both act as an anti-inflammatory and prevent arthritis.
• It prevents asthma because vitamin E prevents oxygen damage to the tissue and treats inflammation and allergic reactions.
• Helps prevent Cancer: Antioxidants in sunflower oil remove free radicles and inhibit the growth of cancerous cells.
• Improves immune system: linoleic acid improves the immune system.
• Improves hair growth: Vitamin E in sunflower oil promotes healthy hair growth.
• Improves digestion.
• Helps in weight loss.
• Reduce depression and anxiety.

NOTE: It is not the best oil for cooking at high temperatures (above 180 degrees F) as this may release potentially toxic compounds which will be harmful to your body. For higher heat cooking, use olive or avocado oils.

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Thanksgiving is just around the corner and let’s face it… it’s time for all things pumpkin! This recipe is so easy and a must-have for the fall and winter baking!

Pumpkin spice has amazing benefits for improved health. Here are just a few benefits to each of the ingredients.

Ceylon Cinnamon contains 41 different antioxidants which are highly effective at fighting inflammation throughout the body. Cinnamon helps you lose weight by helping increase your metabolism i.e. helping increase how you burn calories, and by extension fat.  It can also lower blood sugar levels in people with type 2 diabetes. Here’s our favorite brand.

Ginger work wonders for your digestive tract as well ad you circulatory system. It is a well-known anti-inflammatory and stimulant, which is great for blood flow helping to keep your mind alert. As an added bonus it treats upset stomachs, diarrhea, and nausea as well as help prevent infections.

Nutmeg is a great for detoxing the kidneys and liver. Nutmeg also promotes healthy digestion and is often used as a pain reliever. Nutmeg is also used to ease digestive tract upsets, such as nausea, vomiting, and diarrhea. The magnesium in nutmeg encourages sleep and relaxation.

Allspice lowers inflammation and reduces pain. Allspice boosts the immune system and improves circulation by offering the copper and iron that red blood cells need. The antimicrobial and circulatory stimulating properties of allspice support the body during colds and flus making it a great fall spice to consume.

Cloves are loaded with antioxidants, including vitamin C, cloves protect the body from free radicals. Cloves are also stimulating to the mind encouraging mental clarity. Cloves have also been shown to support good blood sugar levels as well as bone and liver health.

Homemade pumpkin pie spice not only saves money, but it’s more tasty than the store bought version. This recipe is a well balanced mix of warm spices that will add flavor to anything you desire. Use in muffins, smoothies, granola, oats, dips, potatoes and many other baking recipes. You can even add a pinch to your favorite coffee or teas!

Pumpkin Pie Spice

3 tablespoons ground Ceylon cinnamon
2 teaspoons ground ginger
2 teaspoons ground nutmeg
1 ½ teaspoon ground allspice
1 ½ teaspoon ground cloves

Place all ingredients in a small mason jar. Put the lid on and shake to mix.

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Although beet juice is not commonly found on restaurant menus, it’s fast becoming a beverage that should be part of our daily menus. Beets are a dynamic little plant stuffed with nutrients.

Beet juice has a number of benefits and can boost your energy levels. full of antioxidants, vitamin C, folate, potassium, and fiber.

I’m not a huge fan as I feel it has an “earthy” flavor, but I have found a number of ways to add it into my daily diet, which I write about – Read Post.

Beet Juice: one little thing you can do to make a difference!

First let’s cover the why we should drink it every day:

Beetroot juice is one of the richest dietary sources of antioxidants and naturally occurring nitrates. It also:

• Detoxes the liver – our main fat burning organ
• Boosts the immune system
• Boosts our energy levels
• Increases brain blood flow
• Fights inflammation
• Helps to cleans out our colon
• Improves our blood flow
• Lowers our blood pressure
• Gives you healthy and glowing skin
• Wage war against cancer cell growth, especially colon, pancreatic, breast and prostate cancer
• Balances oxygen use and increase stamina while working out

That that you know why, here’s how: Read Post.

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Green tea contains flavonoids, which may reduce the risk of a cold and strengthen the immune system. Flavonoids are a type of antioxidant, and all-important in combatting COVID as well as other colds.

Green tea is a good source of L-theanine, an amino acid that may aid in the production of germ-fighting compounds in your T cells.

Grab a nice warm mug of green tea and help combat COVID!

COVID Tea (Prevention and Control)

This special tea rebuilds your immune system and is a great anti-inflammatory remedy. It is effective for coughs, sore throats and colds, fever, and flu-like symptoms..

• 3 cups distilled water
• 12 large pieces of organic turmeric root, sliced thin (skin on)
• 3 inches ginger root, sliced thin (skin on)
• 1 bulb garlic clove, peeled and crushed
• 1/2 cup calamansi juice or lemons juice

Boil water and add turmeric, ginger, and garlic. Turn off the heat and add the calamansi or lemon juice. Cover and steep for at least 15 minutes. Let it cool.

The post P2 Tea to Help Combat Colds and Reduce Inflammation appeared first on Little Choices Everyday.

Bee pollen contains an enormous amount of essential vitamins and minerals, helping nourish the body. It’s a must for those with unhealthy eating habits! 

Bee pollen is so full of nutrients that it alone could sustain human life!

It’s been said that bee pollen has everything we need to survive—so many nutrients jammed in the little granules. These granules are so full of nutrients that consuming them alone will give us the nutrients we need to live!

They are rich in vitamins, minerals, proteins, lipids and fatty acids, enzymes, carotenoids and bioflavonoids! They are very high in B vitamins, which are helpful in providing the body with energy, and it is rich in amino acids like L-glutamine and antioxidants, which are beneficial for the immune system.

Our 8 top reasons to consume bee pollen!

1. Boosts energy.
2. Increases your metabolism by dissolving fat cells in the body.
3. Reduces inflammation.
4. Stimulates the immune system.
5. Helps relieve stress.
6. Helps regulate hormones.
7. Promotes healing, especially for burns.
8. Protects against liver toxicity.

Read more on the miracle of bee pollen – great for infertility, allergies and more!

The post Bee Pollen—an All-Around Dietary Supplement appeared first on Little Choices Everyday.

The Benefits of Getting the Right Amount of Sleep

Everyone knows by now that if they don’t get enough sleep, they usually feel tired and irritable the next day, and that having a good night’s sleep makes them feel better.  Why then is most of the population NOT getting enough sleep?  Scientists are now seeing how detrimental continued lack of sleep is currently affecting society’s health, and not just the obvious feelings of being tired and irritable that we all know too well.

Besides decreasing longevity, science is proving that getting less than 6-7 hours of uninterrupted sleep each night increases risks of developing disease and illness.  During your sleep hours the body is repairing the millions of cells that are broken down each day and replacing those cells, as well as repairing and healing the body.  The number one health issue is North America today is Heart and Stroke Disease.   Lack of sleep has been associated with worsening of blood pressure and cholesterol.  It is now proven your heart will be healthier if you get between 7 and 9 hours of sleep each night.

Memory loss is on the up-rise within every age group, especially the baby-boomers.  Getting enough sleep is imperative for the brain to function properly.   While your body is sleeping, your brain is busy processing your day.  Your dreams and deep sleep are an important time for your brain to make memories and links.  Getting more quality sleep will help your memory and increase your ability to process your thoughts during the day.

Sleep reduces stress.  When asleep the body is not producing as many stress hormones.  However, that said, if your body has produced too many stress hormones during your wakeful period, this may contribute to a vicious cycle of not being able to get to sleep or stay asleep.   Relaxation techniques such as meditation or yoga, or simply doing more exercise during the day such as walking or taking the stairs at work can help with stress reduction getting you ready for an easier more restful night’s sleep.    Stress hormones also contribute to inflammation, another health issue that is on the rise.  All pain is caused by inflammation with many names associated with these syndromes such as Fibromyalgia, and anything that ends with “itis” such as arthritis.  Inflammation is one of the leading causes of deterioration of your body as it ages.

Stress hormones are not the only hormones and chemicals affected by lack of sleep, ALL hormones and chemicals that govern our bodily functions are affected.   It’s now believed that hormones affecting our weight can be compromised due to lack of sleep, thus contributing to an ever increasing over-weight society.  Depression and the lack of serotonin (hormone) due to lack of sleep is another national phenomenon.

Researchers are now saying that sleep may also prevent cancer.  Shift workers that are exposed to light at night show a reduced level of melatonin, a hormone that is thought to both make us sleepy and protect against cancer.  This is one of the primary reasons to make sure your bedroom is completely dark, and if not, you can  take measures to add black-out drapes/blinds or wear an eye mask to block out any light.

Lastly, there is an increase in undiagnosed sleep-apnea.    Doctors are seeing more and more children and not just adults that suffer from this serious health issue, including ADD/ADHD.   Sleep-apnea is when someone snores heavily, stops breathing thus reducing oxygen to the brain and heart, and wakes up numerous times gasping for breath.   If you know someone or think you may have sleep apnea with these tendencies, it would be paramount to get tested at a sleep apnea clinic.  The longer you go without proper oxygen during your rest period, the more damage it can do to your organs, primarily your heart.  Sleep apnea can be corrected with various portable air flow devices that can be worn during sleeping hours.  Many insurance companies cover all or portions of these devices.

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Tips for How to Get a Good Night’s Sleep

• Darkness:  Make sure your room is completely dark.  Any light can hinder the production of a hormone called melatonin that helps you fall and stay asleep.  Black-out blinds or simply using night shades over your eyes will make a huge difference in your sleep quality.
• Temperature:  Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep.  Opening a window slightly in the cooler months is easy.   Using a ceiling fan or table fan is also a great way not to get overheated.  Breathable bed linens are also very helpful – stick with 100% cotton sheets, wool or down comforters and blankets.  For those with long hair covering their nape (back of neck) try pulling your hair up in a pony-tail above your head.  The nape area keeps a lot of the heat inside the body, and may contribute to overheating at night.
• Noise:   If you have annoying noise keeping you awake like a ticking clock or a tap dripping – fix it.  If you live on a busy street where you cannot control the noise – try using ear-plugs.  If you sleep with a snoring partner, moving to another room can be very beneficial.
• Wakefulness:  For those with hypoglycemia and who wake between 3:00 a.m. and 4:00 a.m., have a protein snack such as a tablespoon of peanut butter or an ounce or two of cheese a couple of hours before bedtime.  Do not drink coffee after 3:00 p.m., eat sugar or drink alcohol after 6:00 p.m.
• Over Stimulation:  For those who have trouble falling asleep – no computer use, work you have brought home, or TV. before bed – this is extremely stimulating.  Some quiet time prior to sleeping like reading a book, meditation, or a warm (not hot) bath can aid the body to get ready for bed.  Journaling, listening to soothing music is also relaxing.
• Create a ritual before bed: Give yourself 30 minutes to prepare yourself before your scheduled sleep time.  Brushing your teeth, changing into comfortable night clothes, opening a window, having a glass of water by your bed if you get thirsty, setting your alarm clock, getting your clothes ready for work, etc.  Take a few minutes to write down any plans for the next day.  Writing them down and then forgetting about them is the best way to fall asleep as opposed to running a “to-do” list through your head before sleep time.
• Comfortable mattress and pillow:  If you are sleeping on something uncomfortable – look for a replacement, if you can’t afford it sometimes all you may need is to add a topper to a mattress for added softness, or a board under the mattress for more firmness.

If all else fails you can try supplementing with over the counter melatonin supplements,  play subliminal sleep aid cd’s, or try the use of “white” noise available on cd’s or machines such as ocean waves, storms, wind chimes, etc.

The post Sleep Part 2, How to Fall Asleep! appeared first on Little Choices Everyday.

I used to take over an hour to fall asleep or I’d wake up at 2:00 am and be awake for hours almost every night – this is a common complaint for women going through the change. The amount of sleep you get can affect your mood. It a horrible daily cycle, and unfortunately, all too common.

Before turning to healthy supplements, I resorted to over-the-counter sleep aids, such as Tylenol PM or Benadryl, which made me feel groggy and tired the next day. Drugs tend to disrupt the REM-phase sleep and the non-REM deep sleep stages, so it’s no wonder we don’t feel rested!

It’s also important to have a healthy diet and avoid alcohol and caffeine at least 4 hours before bedtime.

Most sleep aids (over-the-counter & prescription) can be addicting and harmful to our bodies, so let’s take a look at some natural alternatives. Here are some natural ways along with a very short description which may help you catch a few more zzz’s.

Drink quality tea such as Nighty Night, Bedtime, or Sleepytime in the evening as they will help you get a restful night’s sleep. Chamomile is also good as it can help calm nervousness and restlessness.

Drink warm milk – Before bed, or if you wake up at night, drink tea or warm milk with 1 tsp organic vanilla and some stevia. You can also take 1 cup warm, not boiling, milk (my preference is unsweetened Almond), and stir in 1 tsp raw honey. This combination is well known for it’s soothing and relaxing effects.

Warm/hot Baths – Take a nice hot bath for about 30 minutes 1-2 hours before bed. A hot bath will raise your body temperature, but it is the drop in body temperature that can leave you feeling sleepy.

5-HTP (5-hydroxy-tryptophan) – This is my favorite sleep aid. Studies have shown that 5-HTP improves the quality of sleep by raising serotonin levels, the fuel your brain needs to regulate sleep activity. It also extends the REM phase significantly as well as increasing the deep sleep stages of non-REM sleep without increasing total sleep time. I have been taking one of these supplements nightly for months now and I sleep so restful and have amazing dreams.

Melatonin – Keep in mind that the body should naturally produce melatonin and if you take a supplement, your body will stop making it. You want your body to keep making it so this is not my recommendation for nightly use.
I love this brand. I don’t feel tired the next day and I sleep very well all night.

Valerian Root – this is safe for nightly use. You can do capsules or drops which I put in my bedtime tea.  Valerian becomes more effective over time, so taking it nightly works best, rather than taking valerian only on random rough nights.

L-Tryptophan – these can accomplish the same thing as anti-depressants by naturally increasing serotonin levels in the brain. L-Tryptophan is an essential amino acid found in foods that contain protein such as turkey. It is able to convert into 5-HTP, and then to serotonin. Serotonin is involved in mood, appetite, sleep and impulse control. L-Tryptophan is recommended for even the worst cases of insomnia. Try taking this supplement.

Magnesium – I take these nightly as it’s a natural muscle relaxer. I’ll take 600-800mg,  depending on my anxiety/restless levels. It really prepares you for a restful night’s sleep.

Kava – Kava is one of the most potent anxiolytics available without a prescription. Kava helps to relieve fatigue/anxiety and keep the mind at ease. It helps produce a deep sleep, has helped people become more social, steadies the pulse, and even lowers blood pressure. Available in capsules or drops. Here is my favorite tea.

Everybody is different so try and find things that work for you. When I would wake up, I used to get out of bed and watch a show on my computer or read. I would be up for 2-3 hours. If I would wake up early in the night, I would take another sleep aid but most of the time I would wake up at 2 or 3 am and it was too late to do that. Pretty soon I realized my body was learning my schedule and when I would wake up I would be wide awake.

I invested in an iPod and now when I go to bed, my iPod goes with me! Every night. If I struggle to fall asleep or wake up, I listen to soothing music, audiobooks, or my favorite listening spot One Place.

What have you tried and liked? Let me know by commenting below – Would love to know your tricks and you will be helping others sleep better!

Other Posts that may help you improve your sleep

The post Getting some sleep, the natural way! appeared first on Little Choices Everyday.

We all know that when we don’t get enough sleep, we usually feel tired and irritable the next day, and that having a good night’s sleep makes us feel better. That is partly because sleep reduces stress. Our bodies produce less stress hormones while sleeping. All hormones and chemicals that govern our body are affected by sleep – even the hormones that control our weight. Depression and the lack of serotonin (hormone) due to lack of sleep is another issue.

As the body releases toxins during a detox, you can begin to feel irritable and tired. This may be your body’s way of asking you for some extra time of rest.

Sleep allows energy to be directed towards the body systems that work overtime during detoxification. It allows the millions of cells that are broken down each day to be repaired or restored as your body is healed in the process.

Sleep is imperative for brain detox. Although it sounds crazy, your brain needs time to not think about all the things that you worry about and process all day every day. It gives it time to file memories and relax and actually “take out the trash” that builds up from neural activity throughout the day.

In order to get a good night’s sleep, take care to make your bedroom a sleep haven.·

• Avoid caffeine or heavy meals too late in the day
• Establish a sleep routine with consistent sleep and wake times
• Turn off (or even remove) all electronics that disrupt sleep – this means saying no to tv, cell phone, tablets, etc. that emit blue light. Avoiding them for 1-2 hours before trying to sleep will help your ability to sleep and improve the quality of sleep, as well
• Wear an eye mask to block out light
• Use room darkening shades or blinds to make your room as dark as possible (consider putting something in front of your alarm clock if it shines brightly.)
• Diffuse calming essential oils like lavender to promote a sound sleep
• Keep the room a moderate to cool temperature to prevent sleep interruptions
• When you do wake up, try using dim lighting so that you can fall back to sleep more easily.

The post Sleep for Body and Brain Detoxification appeared first on Little Choices Everyday.

A strong immune system doesn’t just protect your health, it helps eliminate your body’s internal stress. When your immune system is calm and supported, your mind is much more at ease. 

OVERCOMING THE SLEEP-STRESS CYCLE

Sleep and stress go hand-in-hand. When you’re stressed, you can’t sleep. When you can’t sleep, you’re stressed. But when you address the core of your sleep and stress problems, your body can relax, rejuvenate and age-youthfully.

DISCOVER THE NATURAL WAY TO GET YOUR SLEEP BACK

Clinically-Proven To Quiet Stress… And End Your Sleepless Nightmare

Anyone can go through occasional periods where they don’t sleep well. The less you sleep, the more stressed you become. The more stressed you are, the less sleep you get.

Many people turn to Melatonin to solve their sleep issues, but research shows that for many people, Melatonin alone is not enough. That’s why our team of experts spent months researching the ultimate sleep nutrients.

The result is Harmonium Sleep Support.

EXPERIENCE THESE POWERFUL RESULTS WITH HARMONIUM

MANAGE THE CORE OF STRESS
Stress floods your bloodstream with Cortisol. When Cortisol builds up in your body, it increases anxiety and prevents you from relaxing. When you get fewer nights of deep, restful sleep, your body produces even more Cortisol. It’s called the Sleep-Stress Cycle. 

HELP YOUR BRAIN RELAX
Three forms of magnesium assist your body in feeling more relaxed… and energized than ever before. Magnesium Oxide for mood and constipation. Magnesium Aspartate for replenishing your blood-magnesium levels. D-Magnesium Malate for balancing mood, blood sugar and increasing natural energy. In total, these three forms of Magnesium are essential for energy, relaxation and sleep. 

INCREASE GABA & GET DEEP SLEEP
L-Theanine is proven to elevate GABA, which is your “easily fall and stay asleep” neurotransmitter. When you have enough GABA, you’re able to feel happier, have less anxiety, and feel much more natural energy. 
Low GABA levels make you anxious, fearful and fill you with a sense that something’s wrong, even when you’re completely safe.

TURN ON THE SLEEP SWITCH
We’ve added more ingredients to help increase Serotonin, also known as your happy chemical. By raising Serotonin levels, your mood can be uplifted, you can think more clearly, and your memory becomes clearer. 
Even better, Serotonin converts into Melatonin at night. That’s your Sleep Switch. So, you can look forward to a positive mindset and that “automatic sleep” you miss so much. We also added Melatonin to assist you in getting the best sleep of your life.

RESTORE YOUR NATURAL ENERGY LEVELS
Getting your sleep back is the core of sparking your natural energy levels. In fact, experts believe that regular sleep is the closest thing to the Fountain of Youth you can experience. 

So, when your body finally gets the sleep it requires to optimally function, you can look forward to truly natural, sustainable energy… throughout the day, everyday. You’ll also likely feel an increase in your drive, passion, clarity, mental focus… and regain a more youthful memory. It’s like going back in time to a quality of life you probably believed was gone forever.

BOOST YOUR IMMUNE SYSTEM
A strong immune system doesn’t just protect your health, it helps eliminate your body’s internal stress. When your immune system is calm and supported, your mind is much more at ease. 

We’ve added scientifically proven ingredients to support your immune system, so your body isn’t stressed by fighting off illness. This helps you feel safer when you go outside – knowing you’re addressing why the immune system struggles to optimally perform.4

Help your brain relax, turn on your sleep switch, and get the deep sleep your immune system needs. 

The post Sleep Plays a Critical Role in Your Immune Health appeared first on Little Choices Everyday.

We’ve put together some little choices you can make to improve your sleep, including this an essential oil which is an all-natural sleep aid you can choose.

Essential oils can have many different benefits, such as strengthening the immune system and soothing feelings of anxiety. Certain oils can also be a powerful way to promote relaxation and drowsiness to help you fall asleep quickly.

This relaxing bundle includes a synergy blend of herbs, essential oils, and flower essences to naturally soothe you into a peaceful night of sleep. This blend of quality products will melt away any mental, emotional and physical tension. It is perfect for:

• Insomnia
• Anxiety
• Calming & Relaxing
• Dissolving any mental, emotional & physical stress
• Relieves spasms & M=muscle pain

100% USDA Certified Organic Essential Oils!

We chose Amrita because they produce USDA Certified organic oils of the highest purity. Amrita is known for its high purity standards and holistic healing approach not found in other suppliers.

If you have never tried essential oils and feel overwhelmed, we suggest you start with this blend for sleep. You can inhale, or mix with a carrier oil and place it on the soles of your feet, wrists, or palms at the end of the day. You may consider adding a few drops of essential oil to your pillowcase shortly before bedtime. You can also put a few drops in a defuser.

The post A Synergy Blend to Soothe you to Sleep appeared first on Little Choices Everyday.

From time immemorial, mustard seed oil has been known to be effective for treating body pain, and even in some cases, pain-induced insomnia. Be it muscle soreness or joint pain, mustard seed oil has been trusted by healers and physicians from various cultures for pain relief and easier sleep.

Wondering how to use this age-old remedy to reduce body and joint pain? All you need to do is follow the x simple steps provided below:

1. Get some mustard oil and onion juice. You can some onion juice by peeling off your onions, cutting them into smaller pieces, then extracting their juice with a juicer, or by simply squeezing them.
2. Mix an equal amount of mustard oil and onion juice together.
3. Apply the mixture to the affected area and massage it into the skin properly.

Use this mixture at least twice a day every day until the pain is completely gone.

This remedy is especially effective for treating joint pain, but it also works on muscle soreness, aches, and other sorts of body pain.  

To help reduce the effects of pain-induced insomnia and enjoy a night of better, longer sleep, apply the mixture to the affected area right before you go to bed. Try this recipe for about one week and you’d be surprised at how much your pain relief and recovery would have progressed.

Mustard seed oil doesn’t only help with reducing pain, however. It has many more benefits you can enjoy from. For example, mustard seed oil has been known to have antibacterial and antifungal properties, making it a good choice for cleaning injuries. 

It is also well-known for being highly soothing and nourishing to the skin, hence why it is one of the most popular choices of massage oils. 

So you really don’t need pain-induced insomnia before you start thinking of getting that mustard seed oil. It would do you so much good either way!

The post Mustard Seed Oil to Reduce Pain and Increase Sleep appeared first on Little Choices Everyday.