The power of the sacred word and vibration of Ohm:
Four Wellness is now incorporating Ohm Tuning forks into bodywork sessions. Vibrational healing will assist your mind in preperation for Deep Tissue Massage work as the Middle Ohm, 136.1 hz vibration flows throughout your body and opens energetic pathways. You will find yourself traveling into a deep state of relaxation as you release energy blocks, tight muscles, and reduce inflammation as root into your breathing and session.
Incorporating Ohm into your meditation practice reaps therapeutic, spiritually, and psychological benefits.
Utter this word, without your tongue, and feel the vibration throughout your body. As you continue this mantra you will feel a sense of peace take over as you heal your body, mind, spirit, and emotions.
This is my go to in my massage and meditation practice:
How do you describe wellness?
For me, wellness is a conscious state of mind, body, spirit, and emotions: the balance between work and play, solid interpersonal relationships, and strong emotional coping resources. Achieving and maintaining a wellness balance helps life feel purposeful and enjoyable. It’s being present and working to be the best version of YOU! Each day we make choices to bring self-fulfillment, meaning, and success into our lives.
For some, seeking wellness means eating a healthy clean diet yet allowing days to splurge, getting regular sleep, managing stress, nurturing relationships, pursuing personal interests, and remaining open and positive about life’s ups and downs.
How do you achieve wellness?
We all have creative ways to build our wellness model. I am a planner. I like to write out goals and have them in a place I can see them each day. I like to visualize what I would like to manifest. Wellness models help focus us on areas of life that feel out of balance and keep us present when there is balance. A wellness model can be as simple as a chart, document, list, or a vision board and should include all areas of wellness: mental, physical, spiritual and emotional. Having a clear idea of assessments, goal-setting, and enlisting professional assistance in areas you need help, is key to success.
Here are some ideas of what should be included in your wellness model:
Inspiration for change!
A wellness model + Personal Wellness Inventory = A wellness plan with specific goals and an action plan leading to equilibrium
Here are some questions to ask yourself:
And finally, keep track of your progress, set dates, re-evaulate, revise, and update as necessary throughout your journey.
Shoulder pain is the third most common musculoskeletal disorder, following low back pain and cervical spine pain. The mechanics of the shoulder girdle is very complex.
The term frozen shoulder references a set of symptoms in the shoulder involving pain and limited motion in the glenohumeral joint. Frozen shoulder is used interchangeably with adhesive capsulitits. However, adhesive capsulitits refers to a discrete clinical pathology whereas frozen shoulder refers to a variety of pathologies.
The common element between, frozen shoulder and adhesive capsulitis is functional limitation in range of motion associated with pain and stiffness. With frozen shoulder, the culprit is associated with the symptoms related to the inert tissues, whereas with adhesive capsulitis, it's due to a loss of active and passive range of motion due to adhesions within the glenohumeral joint.
The glenohumeral joint has the greatest range of motion of any joint in the body. Consequently, a degree of slack or pliability in the joint capsule and surrounding soft tissues is necessary to allow full range of motion. Pathologies associated with a decrease in range of motion in the glenohumeral joint include: bursitis, calcific tendinitis, arthritis, myofascial trigger points, and shortening of capsular tissues to name a few.
Frozen shoulder is divided into two catagories: primary and secondary. Primary frozen shoulder is idiopathic with some indication that it may be autoimmune. Secondary frozen shoulder rsults from rotator cuff tears, arthritis, bicipital tendinosis, shoulder seperation, or diabetes. With secondary frozen shoulder, along with pain, stiffness, and decrease range of motion, there is also more evidence of capsular adhesion.
The development of frozen shoulder and its resolution proceeds in stages: pain, stiffness, recovery, or stages one, two and three and it can also be described as freezing, frozen, thawed (my personal favorite). Stage One: increasing pain and gradual loss of joint volume lasting 2 to 9 months. Stage two has dimininshed pain and more limited range of motion lasting from 4 to 12 months. Stage three is reduction in pain and gradual restoration of motion lasting 12 months to years.
How Four Wellness Massage can help? Regardless of whether the condition is primary or secondary frozen shoulder, the affected inert tissues need to be lengthened and mobility enhanced. Deep tissue massage can play a major role in addressing and healing restrictions. Hydrotherapy (heat) as well as stretching the area is added into the massage sessions. Range of motion improvement is more effective when repeated regularly. I have had amazing results when clients see me weekly till the shoulder is thawed. The number of sessions is solely based on the stage you are in. Surgery, in my opinion, should only be an option if conservative therapy is unsuccessful! Along with your weekly sessions, I will also add in homework including strengthening and stretching exercises.
Get thawed. Schedule Now!
Orthopedic Assessment in Massage Therapy by Whitney Lowe 2006
Active Isolated Stretching (AIS) and Passive Isolated Stretching (PIS) with or without integrated massage therapy or personal training assistance.
A flexible body is more efficient, independent, more easily trained for increased strength and endurance, enjoys more range of motion (ROM), stays easily balanced, is less prone to injury, quicker recover from workouts/events, and just... feels... better!
Whether you're a beginner, intermediate, advanced, or elite athlete (oh, btw: the dictionary defines an athlete as "one who participates in sports or exercise", so that means you! Almost everyone is an athlete in some way! If you make your living at sports you are a "professional" athlete as compared to those that participate in sports in their spare time without being paid, they are an "amateur" athlete. Those that use their body at work are considered an "occupational" athlete. No matter what category you're in, you deserve to live, work, play, and love your body, performing, at it's maximum potential!
What is AIS? you stretch a muscle opposite its action. For example, you would stretch your hamstrings by contracting your quadriceps. There are two types of active stretches: static and dynamic.
• Active: In an active-static stretch, you hold the stretch for a period of time, generally between 10 and 30 seconds. For example, you can sit on the floor with your legs straight. Then, flex your ankles and hold the position. Because the muscles on the front of your lower leg contract to flex your ankles, this is an active stretch for your calf muscles. For an active-static hamstring stretch, lie on the floor with your knees bent. Straighten one leg and lift it as close to your torso as possible. Then, hold the position. Your quadriceps contract to produce the hamstring stretch.
• Dynamic: In an active-dynamic stretch, you move your muscle through its entire range of motion, without stopping in any position. For example, you can sit on the floor with your legs straight. Then, repeatedly flex and point your ankles. Here you use muscular contractions to produce the movement and stretch your calf muscles as your ankles move through their entire range of motion. For an active-dynamic hamstring stretch, lie on the floor with one knee bent and one knee straight. Repeatedly raise and lower your extended leg. Your quadriceps and hip flexors contract as you lift your leg and stretch your hamstrings.
What is PIS (when two "heads" are better than one) : an external force exerts upon the limb to move it into the new position. This is in contrast to active stretching. Passive stretching resistance is normally achieved through the force of gravity on the limb or on the body weighing down on it. It can also be achieved with the help of a partner, personal trainer, or massage therapist. The more force exerted on the limb, the less time it will take to drop lower into the stretch.
Muscles are best stretched pre and post events:
• stretch one isolated muscle at a time
• actively stretch muscles you will use in your event
• stretch gently and hold the stretch. Release. Stretch further and repeat 3x
• Go out and WIN!
• Further your results with AIS/PIS with a massage therapy!
The 21 day challenge:
It takes 21 days for a habit to become ingrained in personal patterns. In 21 days with AIS or with PIS with integrated massage therapy or a personal trainer, you will have made such dramatic improvements in your performance, you will never turn back.
Ready for your 21 day challenge?
Contact Four Wellness for stretching plans to educate, assist, and challenge you into flexibility, better performance, endurance, and more balanced you.
• AIS plans based on your sport, job functions, or general lifestyle.
• PIS plans based on assistance through personal training or massage therapy
• AIS/PIS for pre and post events. Four Wellness will be assist you from the beginning to the end of your event
• Sports included: cycling, running, swimming, and hiking
The sacroiliac (SI) joint's primary responsibility is to transfer the weight of the upper body to the lower extremities. In the upper portion of the joint, the sacrum and the ilium are not in contact but rather connected with powerful posterior, inter-osseous, and anterior ligaments. The anterior and the lower half of the joint is a typical synovial joint with hyaline cartilage on the joint surfaces. The joint surface is smooth in juveniles and becomes irregular over time. Motion (primarily rotation) decreases with aging, and increased motion is associated with pregnancy.
If you have acute or chronic lower back pain, schedule an appointment.
The session will entail some or all of the following: Muscles Testing and learn the Quick Fixes to make weak muscles instantly stronger. The use of heat therapy, yoga assisted stretching to loosen the ligaments and fascia before working into the deeper layers with Deep Tissue Massage. Stretches and your quick fixes will be emailed to you, so you won't forget what you learned!
Sitting on the job
Our bodies were not designed to sit for long periods of time. We were made to move. Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair. It’s not uncommon to develop other problems as well. Surveys of office workers indicate that about half of all employees have frequent pain or stiffness in their necks and shoulders.
Proper ergonomics is important for overall health. Click on the link to OSHA with excellent tips on setting up your workstation properly: https://www.osha.gov/SLTC/etools/computerworkstations/positions.html
Equally important is taking the time throughout the day for Deskercise! I compiled a list of stretching and strengthening exercises you can do throughout the day, at your desk. The majority of the list can be done without any use of “equipment” a few of the exercises suggest adding weight with items you can find in your office area and a several Deskercise can be done with the use of a stability ball and ankle weights.
Ankle weights are an excellent way to build strength in your legs. I use to walk around the hospital with ankle weights on, under my scrubs. When I was waiting to show a case to a Radiologist or waiting on a patient, I would do leg lifts, while standing, to the front, side, and back. Fitting in exercise, with Deskercise, is an easy way to stretch and strengthen your muscles head to toe!
Just stand up and sit down -- no hands
5'11" to 6' 7" height: 75 cm ball
Release tension in your neck and shoulders
Loosen the hands with air circles
Point your fingers -- good for hands, wrist, and forearms
Release the upper body with a torso twist
Leg extensions ( can be used with ankle weights)
Cross your arms -- for the shoulders and upper back
The Stair Master -- improve cardio, increase strength
The Cubicle Wanderer
The Wall (Street) Sit -- Build Strength and Endurance
Sculpt your calves
The Silent Seat Squeeze -- strengthen and sculpt your flutes
The Desk Squat -- strengthen legs and glutes
The Grim Reamer -- Strengthen inner thighs
The Namaste - strengthen & define arms
Secret handshake -- define arms
Pencil Pinch -- stretch the pecs, strengthen the traps
Since I have been way past over spending $4-5.00/bottle on Kombucha, I decided to make my own continuous brew. Tonight, I took 60 oz of perfectly fermented Kombucha tea and I am about to 2nd ferment, my first batch. <big smile>
Now to combine my two loves into a yummy nutrient rich drink!
40 oz of my homemade Kombucha
3/4 C of fresh fruit juice
1/2 C of rehydrated chia seeds
1/4 tsp of Spiralina
1/4 tsp of Chlorella
Add all ingredients, Seal tight, and Wait....
I know y'all have heard me go on and on about my love of chia seeds and the health benefits and many uses: homemade pudding, thicken soups and sauces, in recipes, egg replacement, on salads, and in smoothies etc.
Chia seeds contain “Essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.”
“Kombucha contains high levels of antioxidants, b-vitamins, probiotics and glucaric acid. It has been reported to have a variety of health benefits including: liver detoxification, improved pancreas function, increased energy, better digestion, improved mood (helps with anxiety/depression)
kills Candida (yeast), and helps nutrient assimilation”
Diabetes Mellitus (DM) is an insulin deficiency that results in elevated blood sugar level. This deficiency affects the metabolism of carbohydrates, protein, and fat, often resulting in an increase in the incidence of infections.
Uncontrolled DM can lead to changes in the blood vessels resulting in hypertension, decreased circulation causing kidney, nerve, and eye issues.
Type I: Begins in childhood. controlled by daily insulin injections. The pancreas is unable to produce sufficient insulin
Type II: Occurs in adulthood. obesity is a high risk factor. The pancreas is functioning properly, but the body is unable to process it efficiently. Can be reversed by diet and weight loss.
What To Do:
Maximize: fresh organic fruits, vegetables, legumes, and unrefined grains - helps regulate blood sugar and boost the immune system. Omega-3 fatty acids; fish, flax, pumpkin seeds, and soybean products increase blood circulation
Minimize: dairy products, potatoes, dried fruit, sugar (except stevia and raw honey), fat and oils (except extra virgin olive oil), refined foods, caffeine in tea, coffee, and soda drinks
2 apples, 1 pear, washed and cut into pieces
3 beets, scrubbed and washed
1/2 lemon, peeled
1/2" piece of ginger root
To juice: add 1 tsp of herbs and up to 2 tsp of 'other' ingredients to your juice
The key to understanding the relationship between stress and disease lies in understanding how the body defends itself against the threat posed by stress. One of the main functions of the stress hormones is to increase the level of energy substrates in circulation – to provide cells with enough fuel to meet the increased demands. Understanding this effect and its effect on health requires a certain elementary appreciation of metabolism and during stressful times, one way the body adapts is by increasing the rate of metabolism.
Basically the body knows two metabolic states: anabolism and catabolism. Anabolism refers to the process whereby large molecules (e.g., glycoproteins, lipoproteins, etc.) are constructed from smaller molecules (amino acids, fats, sugars, etc.). These larger molecules are then used for cellular functions, growth, or as stored energy. Catabolism is exactly opposite. Catabolism refers to the process whereby larger molecules are broken down into smaller ones. This process is usually associated with the creation of energy sources.
Periods of anabolism are like economic “good times.” We invest in the house, perhaps expanding the living room, re-doing the bathroom, trading up to a larger and more expensive model of car, investing on stocks, purchasing bonds – basically building up our net worth. Stress represents a period of “economic hardship” (not unlike the present era). We cash in bonds, sell stocks, get rid of the second car, etc. All in the interest of maintaining financial balance – or equilibrium (paying bills). In terms of biology, stress is usually associated with catabolic processes, triggered by the stress hormones – breaking down larger molecules in order to create the energy resources necessary to meet the increased demands posed by the stressful event.
The adrenal glands adapt in a multiple of areas during acute and chronic stress including physical, environmental, emotional, physiological and spiritual stress. And the adrenals require greater amounts of key nutrients in response to an elevated production of corticosteroids. The nutrients identified that are needed for adrenal function during stress are: protein, essential fatty acids, vitamins A, C, and E, B complex, cholesterol, as well as essential minerals.
The adrenal medulla’s functions activate epinephrine and norepinephrine during acute stress. The most common responses under medullary hormonal control includes: increased heart rate, blood pressure, blood clotting, sweating, lung capacity, and the pupils dilate. Heightened physiological changes occur including excitability, anxiousness, or what we all know as “fight or flight”. There is also an increase in glucose and fat utilization.
Some hormonal influences will excite, while others will suppress for example, metabolism speeds up dramatically while the digestive system suppresses.
Chronic stress puts on-going demands the adrenals, specifically the adrenal cortex. The constant overload of hormones within the adrenal cortex are steroids. There are three regions in the cortex and each produces a different hormone. The outermost region of the adrenal cortex secretes the hormone mineralocorticoid aldosteorne. This hormone directly effects sodium ions and water in the body. Their function is conservation. In the middle cortex region, the hormone gonadocorticoids influences reproduction in both men and women.
During chronic stress, the reproduction hormones allow the adrenals to function efficiently assisting in the adaptation process of stress. This is why chronic stress impacts infertility. The hypothalamus, pituitary, adrenal axis demonstrates the inter-relationship between chronic stress and female infertility. The pre-ovulatory follicular fluid elevates oxytocin to prepare the egg for implantation. Chronic stress releases cortisol and cortisol inhibits oxytocin levels as well as prolactin. Prolactin is a major hormone essential for childbirth and breast-feeding.
In males, elevated stress hormones inhibit luteinizing hormone-releasing hormone (LHRH) followed by luteinizing hormone (LH) and follicle stimulating hormone (FSH) which are collectively responsible for the release of testosterone and the sex drive. Stress has an equally detrimental effect on both men and women in regards to sex drive and fertility.
When our bodies move into a chronic state of stress, not only will there be physiological results as seen in acute stress, but behavioral function changes will also take place. Symptoms of chronic stress includes a decrease in appetite, insomnia, headaches, ulcers, hormonal imbalances as well as a decrease in the level of being able to handle stress including irritability, impatience, anger, and always feeling fatigued.
Because our bodies are not designed to handle on-going stress, the body will eventually decline in resistance to stress once it goes from acute to chronic stress into a state of exhaustion. If stress does not get controlled, the adrenals will become so exhausted, they will cease to adapt.
The goal to adrenal health is homeostasis - Moving out of the stress and into the recovery phase. This occurs when the demand on the adrenal glands decrease and allow the glands to return to homeostasis. During both acute and chronic stress, recovery happens quicker than when the body was adapting to chronic stress. The major functions effected by acute stress that return to normal are the functions of the: cardiovascular, digestive, immune, and reproductive systems. Glucose levels return to normal increasing energy and vitality. If stress was only short term, recovery happens quickly. If stress was prolonged, recover will be dependent on the length and duration of stress as well as the general health status of the individual. With chronic stress, the recovery time can be equal to the time the person was in stress.
How we respond to stress varies and the factors involved include: genetic, inherited defects, organ vulnerability, psychological, situational, current and past events. Psychological stress is related to stressful situations and events as well as our
Serious illness, diseases, and even death can result from chronic stress
Having a clear idea of your fitness goals and knowing what level to work during exercise can make or break your success. Whether you are trying to lose weight, increase cardiovascular fitness, or train for an event, your heart rate needs to be working in a certain heart rate range. Knowing your range and checking periodically, you can begin to pace yourself by monitoring your heart rate throughout exercise. By checking your heart rate and slowly increasing your intensity, you can work out longer and at a controlled pace. Training for a race or distance depends on the runner or walker being able to pace himself. If his heart rate gets too high, he will know he is working too hard and may not be able to finish the race. If his heart rate is too low, he knows he can speed up in order to finish in a certain time.
Healthy Heart Zone (Warm up) --- 50 - 60% of MaxHR The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of MaxHR This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of MaxHR The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of MaxHR Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Training / Elite (Maximum Effort) --- 90 - 100% of MaxHR This zone burns the highest number of calories and is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Now you know what level you want to train in, so how do you calculate your heart rate range? Here is a simple formula to "Be in the Zone Know" The method for calculating your target training zone is based on your MaxHR and resting pulse (RP) (Karvonen Formula): *Take your RP three mornings in a row, just after waking up. Add together and divide by 3, to obtain your average
220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR (Heart Rate Reserve)
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
EXAMPLE: a 35 y/o with an average RP of 60 is trying to lose weight as well as increase stamina
220 - 35 = 185 (MaxHR)
185 - 60 = 125 (HRR)
125 x .6 = 75 (60% training percentage)
125 x .8 = 100 (80% training percentage)
75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)
Her target training zone, in beats per minute is 135 to 160. * When counting beats, start with the first beat as zero: ie. 0-1-2-3-4..
*How to take your pulse
Fitness Goal: Check
Heart Rate Range Calculated: Check
Comfortable Checking your pulse: Check
Ready, Set, Exercise!
Think vegans miss out on all the yummy foods? Think again. Since giving up cheese a month ago, I've been dabbling in various homemade cheeses. Today, I made a delicious nut/date cheese to bring to a dinner party this evening. This version is a little on the sweet side, so I will pair it with a herb cracker to even out the sweetness of the cheese. With the basic cheese recipe, the possibilites are endless on creating varieties!
Tip: Since the recipe can be divided in 1/3's or smaller if you'd like, make the basic cheese base, divide, then add 3 different flavorings.
1/2C + 2 tbsp of raw cashews or macadamia
1/4C of nutritional yeast
1 tsp of onion powder and sea salt
1/2 tsp of garlic powder
1 3/4 C of unsweetened mylk ( I used a almond / coconut combo mylk)
1/2C of agar flakes
1/4 olive oil
2 tbsp of miso
1 tbsp of fresh lemon juice
3 tsp of white truffle oil (or vinegar)
*add whatever else you would like to flavor the cheese
I added Medjool dates and Walnuts today
Lightly oil 3-4 ramekins. I used 3 heart shaped non stick cake pans. I didn't have to oil
1. Finely grind nuts in a food processor. Add nutritional yeast, onion, garlic powder, and salt. Pulse 3 more times to blend in spices.
2. In a sauce pan combine: mylk, agar, and olive oil. Bring to a simmer on high heat. Reduce to low, cover, stir occasionally for approx. 10 mins.
3. Add the agar/mylk mix through the feed tube on the food processor and blend until smooth
4. Blend in miso, truffle oil, and lemon juice and any extra flavorings.
5. Add to ramekins, chill in refridgerator until firm (at least 5-6 hrs)
Pair with crackers and / or fruit and enjoy!
Are you ready to see what you're made of? Get a FREE 8 week running schedule!
Push your limits. Start Spring Training and be 10k ready in only 8 weeks. You.Can.Do.It. Flab to Fab!
Base Training: Building Endurance
Speed Training: Run faster!
*** with any new fitness routine! Get your physician to clear you if you are obese, have any medical conditions, or currently live a sedentary lifestyle ****
Galloway's Book on Running, By Jeff Galloway
Excuses, Distractions, Criticisms:
You have to make the time. The committed. There aren't any excuses! Anyone can carve out 30 minutes a day for fitness. Get off the computer, turn off the tv (unless it's a workout tape), and put the phone down. Make.The.Time!
Social support makes it easier to establish the fitness habit. Make new friends who share similar fitness goals and you'll probably find refuge in the "fit" world while you gain strength, courage, and security in yourself.
At times you may not progress as fast as you expected. Americans are traditionally hyperactive and impatient. We want results and we want them now!
Correctly planted, the "fitness seed" will survive periods of moisture and drought; The rain, wind, snow, and heat. Just when it seems to be drying up, it will spring to life, rejuventated, and propel you further down the road.
Beginners who don't put pressure on themselves seem to have an easier time staying with a fitness program. Simply start with a walk / jog 30-40 minutes every other day and you'll find yourself gently swept along in a pattern of relaxation and a good feeling. Your workout will start to become a special time for you!
As you progress, your strength and security grows. Watch yourself change from the inside, out. Your body will start cleaning itself up, establishing muscle tone, circulating blood and oxygen more vigorously. One day you become addicted and you move into the next phase....
There is nothing more relaxing and pampering than DIY homemade spa treatments. Once you start, you'll soon become addicted to making, using, and giving away your wildly organic, vegan, cruelty free homemade spa treatments. Below you'll find my favorite recipes for hair, face, teeth, and body. Enjoy!
What you'll need: 1/2 oz glass bottle, 1/2 oz avocado oil, 3 drops of tea tree oil, 2 drops of rosemary and lavender essential oil
Fill bottle halfway w/avo oil. Add essential oils, cover and shake well. Fill bottle with remaining avo oil, cover and re-shake. With Damp hair, pour oil into your hands and massage the scalp, forehead to nape, with the pads of your fingers for several minutes. Cover hair with a plastic bag and wrap a towel over the bag to seal in heat. Leave on 20 minutes. Shampoo thoroughly & rinse. Improve scalp health and recondition your hair shaft.
Molasses Hair Wrap:
What you'll need: 1/2C of molasses, honey, or maple syrup
Apply directly to damp hair and massage into scalp. Cover hair with a shower cap for 20 mins. Rise with warm water. Shampoo as usual
Veg Out Facial Mask for normal-dry skin
What you'll need: 1/2 of a ripe avocado, 1 carrot, and 1/2 tablespoon olive oil.
Peel and cook the carrot until soft. Peel the avocado and remove the pit. Place the cooked carrot and 1/2 of the avocado in a blender or food processor. Add the olive oil and blend until smooth. Apply to your face, leave on for 20 minutes, and then rinse with warm water. This mask nourishes skin and adds moisture.
Veg Out Facial Mask for oil skin
What you'll need: 1/2 of a ripe tomato, 1 tablespoon oatmeal, and 1 teaspoon of lemon juice.
Combine the ingredients in a blender and blend until uniform in appearance. Smooth onto face and neck and leave on for 15 to 20 minutes. Rinse well with warm water. Both tomatoes and lemon juice are natural astringents and will dissolve excess oil, leaving skin clear and smooth.
Rose Oil & Honey Mask for maturing skin
What you'll need: 2 tbsp of honey, 2 tsp of almond oil, 5 drops of rose essential oil
Mix together, apply to face and neck with fingers, relax for 15 mins. Rinse off with warm water. Pat dry
Go Bananas & Coco-nut Face Cream
Mash 1/2 of a ripe banana until creamy. Apply on face and leave for 15-20 minutes. Rinse with warm water and cold water to close pores. Pat dry
Get a ripe banana to use for the mask. You can also add coconut yogurt for maximized results! Leaves your skin moisturized, hydrated (with coconut yogurt) soft and feeling fresh.
Lavender & Tea Tree Blemish Remover
What you'll need: 1 oz bottle, 1 oz jojoba oil, 4 drops of tea tree oil, 3 drops of lavender, 6 drops of rosemary, 3 drops of lemon essential oil
Fill bottle halfway with jojoba oil. Add essential oils, cover and shake well. Add remaining jojoba oil and recover and shake. Use: 3-4 drops on a moist cotton pad or fingertip and apply to affected area. The essential oils add antiseptic and anti-inflammatory properties as well as invigorating and uplifting scent.
Strawberry Bleach for Teeth
What you'll need: 1 ripe (crushed) strawberry and mix with 1/2 tsp of baking soda
will remove any stains and discoloration on your teeth. Apply the mixture on teeth with toothbrush and let it set for 5 minutes; then brush with your regular toothpaste. Repeat 1x/weekly
Tart & Tangy Body Scrub
What you'll need: 4 oz glass jar, 1 oz almond oil, 18 drops of grapefruit essential oil, 10 drops of lavender, 14 drops of tangerine, small glass bowl, and 3 oz of coarse sea salt
Combine almond oil and essential oils in a glass jar and shake vigorously. Pour mixture into a glass bowl and add the sea salt a little at a time until you have a thick paste. Let mixture sit 1 hour and pour back into the glass jar.Massage paste vigorously (before shaving) over the entire body to enhance circulation, exfoliate dull skin, leaving the shower refreshed and revitalized! For tougher areas such as the knees, soles and elbows, spend extra scrubbing time or cut a lemon in half and pour sea salt on the halves, scrubbing your soles, elbows and knees with the lemon. On places like the chest, neck, and stomach, where the skin is thinner, take it easy with the scrubbing and instead use cleanser on a washcloth to exfoliate.
This paste will last 6 months stored in a dark glass container, so why not make a double batch!
Anytime Body Scrub basic scrub recipe
What you'll need: sea salt, sugar, or brown sugar, oil: organic extra virgin coconut oil, almond oil, safflower, olive oil, and even vegetable oil, any essential oil you want to add for aromatherapy
Combine 1 part oil to 2 part salt or sugar, 5 drops essential oil
Use before shaving!
Citrus & Mylk Bath
What you'll need: coconut or almond milk powder, 1/4C of orange and lemon peels, 4 drops of lavender essential oil, glass of your favorite hot tea or glass of wine :)
Draw warm bath, add ingredients, soak 20 minutes and relax!
Citrus Body Splash aka eau de Cologne
What you'll need: Glass jar with lid, 1/2 oz of vodka, 5 oz of distilled water, 10 drops of lime and tangerine essential oil,5 drops of lemon, 3 drops of basil, 1/2 oz white wine or cider vinegar, and 6 oz glass bottle
Combine all the essential oils with vodka in a glass container and shake well. Add vinegar or white wine and shake thoroughly. Let it sit for 30 mins. Pour purified water into the mixture, shake, and pour through a coffee filter into a glass bottle.
Invigorating. Stimulates. Refreshes. Soothes. Deodorizes. Tones.
Make your spa day complete with these yummy spa treats:
Reflexology works as the pressure techniques applied to the feet, hands, and ears interacting with various systems of the body: nervous, lymphatic, reproductive, circulatory, respiratory, urinary, digestive, endocrine, as well as joints and muscles
Reflexology restores equilibrium and achieves a state of homeostasis for the body, wherein all systems are functioning properly and effectively by releasing toxins, creating movement in organ function, inducing relaxation, and improving circulation. Reflexology, consistently applied, provides an exercise of these pressure sensors and thus a conditioning of the internal organs to which they are inextricably tied.
Several studies funded by the National Cancer Institute and the National Institutes of Health indicate that reflexology may reduce pain and psychological symptoms, such as anxiety and depression, and enhance relaxation and sleep. Studies also show that reflexology may have benefits in palliative care of people with cancer.
Benefits of Reflexology:
During the session,I will use pressure, stretching, and movement to work through the feet, hands, and/or ears methodically. Energy channels are cleared allowing the body's own healing power to flow unimpeded. Essential oils may also be used. Essential oil/s used will be selected based on clien't chief complaint or desired outcome for the session
Reflexology sessions last from 30 minutes to an hour.
The "Body Systems Method of Refloxology", Roz Zollinger
What does being healthy mean to you? Everyone has a slightly different version of what healthy means.
2013: A new beginning to many that believe in New Year resolutions: The "perfect time" to make that personal commitment, reform a habit, and set professional or personal goals.
Have you thought about the new year? What changes do you want to make? What does being healthy mean to you? What are your personal commitments? What habit will be reformed? What goals are you changing for your new beginning?
What changes are you going to make in 2013?
mind (mental): _____________________________________________
body (physical): _____________________________________________
Do you have the information needed to follow through on your resolutions and a support system? Here are several tips to help you achieve your goals in the new year:
~ Lisa Iacofano
Frustrating Fact of Life!!!
My favorite Juice / Smoothies:
~~~ Smoothies and Juices are great way for you to get creative in getting all your healing food, herbs, vitamins, and nutrients into your diet... Do you have a favorite to share? If so, post in comments! ~~~
Water Kefir is an excellent, inexpensive (non dairy) way to get probiotics into your system each day. Buy water kefir grains online. You will get fresh kefir water every 48-72 hours and you can get very creative with carbonated water / flavors. You can also replace the mylk in smoothies with Kefir water or do half mylk / half Kefir water
A great resource on learning more about water kefir:
*Unless otherwise noted the doses here are for adults. children 12-17 reduce dose to 3/4, 6-12y/o use 1/2 the dose and under 6 yrs, use 1/4.
Phyllis A Balch, CNC and James Balch, MD (2000) Prescription of Natural Healing. New York: Penguin Putnam, Inc
Pat Crocker and Susan Eagles (2000) The Juicing Bible. Toronto, Ontario, Canada: Robert Rose, Inc
A few local farms for meats & dairy:
For a Full List of local meats, milks, and cheeses in your area:
1C of almonds
1/4 cup white sesame seeds
spinach ( I dehydrated)
1/2 tomato dehydrated & seasoned ( I used a spicy olive oil with italian seasoning)
mushrooms...I dehydrated oyster, shiitake, & baby portobello
3 tbs nutritional yeast flakes (add up to 1/4C for a cheesier taste)
2 tsp vinegar ( I used a truffle vinegar)
2 tsp olive oil
1/4 tsp sea salt
Grind almonds and sesame seeds ( omit sesame seeds if you want) to a chunky, parmesan cheese consistency. Pour into a jar. Add remaining ingredients, close the lid and shake. Store in fridge up to 2 weeks (can freeze half the batch)
Can be used on homemade pizzas or anywhere you would use parmesan cheese
I was raised by a single mom. She worked full-time, yet still had time to cook our meals. At an early age, I craved healthy foods and chose fruits, vegetables, seafood, and yogurt. I was forced to eat liver because I was anemic, I went through so much yogurt mom made my yogurt in a huge stockpot, and I was given bee pollen pills for energy because I was in gymnastics. I was not given sugar and I don't remember us eating at a fast food chain. I was lucky mom taught me good healthy eating habits from an early age.
Around 1984, age of 14, I decided I wanted to become a vegetarian. I just didn't like the taste or smell of meat. Mom said, if I wanted to become a vegetarian then I needed to learn how to do it right and she took me to Life Grocery in Marietta Georgia. Back then Life Grocery was a tiny co-op store, off Roswell Street, near the square and I still have the books I bought that day: Gourmet Vegetarian Feasts and Modern Herbal. I started drinking rice milk and learning about the medicinal value of herbs.
In my late 20's I started eating meat. It was mostly chicken, occasionally beef, rarely pork. I never did like the taste of chicken or pork and for the next decade, I occasionally ate meat.
Several years ago I started returning to Veggie-land and I am dabbling with vegan meals. I gave up my love of yogurt and cottage cheese earlier this year! Why? First, for personal health and second, because I want to speak up for those that can't.
It's disturbing the horrific life farm animals are forced live to put meat and dairy on our plate; Abuse, neglect, inhumane conditions. They are shot up with antibiotics, steroids, forced fed unnatural foods, confined to spaces their entire life, barely, or not at all, being able to stand or turn around (gestational crates) with intense ammonia and fecal smells. Mother's are repeatedly raped to induce pregnancy only to have their babies torn away at birth to either die a slow painful death, or slaughtered all so mom's can produce milk for us. Male baby chicks are ground up, alive because they are useless. Farm animals are mutilated without any numbing and dull blades, kicked, punched, body slammed, have broken extremities, severe illnesses without medical care, and forced to live in horrific inhumane conditions.
I get the world will never be vegan. What I don't get is how we turn our head and won't learn about the industry, their standard of practice and demand change. The meat and dairy you're eating is most likely full of antibiotics and steroids. Your animal was most likely severely ill, malnourished, and/or living in pain from broken bones. They were most likely tortured every day of their life.
IF you're going to eat meat and dairy please learn about farms who practice and run humanely. They are out there and most likely a small local farm. Yes, it is more expensive, but aren't you and your children's health worth it? Find out more information at: http://www.certifiedhumane.org or google search humane certified farms in your area.
Do we really need meat for protein or iron? Do we need cow's, goat's, or sheeps' milk for calcium? The answer is 100% no! I welcome you on my journey in learning healthy tasty ways to eat clean and without meat or dairy
~ Lisa Iacofano
keep the colon clean
encourage growth of good bacteria
Refined and processed grains contribute to inflammation which causes negative health: Obesity, hyperlipidemia (high cholesterol), hyperglycemia (high blood sugar), heart disease, diabetes, and even strokes.
Nuts, seeds, and grains can be hard on the digestive tract, but sprouting makes the system work less because the sprouting process effectively predigests the seed while making the nutrients bioavailable and easier to absorb. For example, sprouting almonds: During the initial soaking process, the release of additional enzymes occur and during the sprouting process, the two inside halves of the seed, the endosperm and cotyledons, increase in their nutrition, including more enzymes, amino acids, proteins and essential fatty acids
Why buy sprouted:
Sprouted grain breads are significantly higher in protein, vitamins and enzymes and the complex starches are converted into natural sugars which make them low in glycemic index (GI). Wheat can cause increased mucus congestion, allergies, and constipation, but in the sprouted form, the starch converts to simple sugars helping those with wheat intolerance able to eat wheat without any issues.
It's as easy to sprout as this:
Homemade Healthy Pizza
Ezeikel Tortillas (They are sprouted grain tortilla)
Gimme Lean Sausage
Various blocked cheese or vegan cheese
Carefully part the frozen tortillas (do not microwave to defrost, they will stick together)
Sauté Gimme Lean sausage (I add extra italian seasoning)
Brush tortilla with olive oil and place in oven at 200 for 8-10 mins
Remove tortilla and increase oven to 350
top tortillas however you like and back at 350 checking after 10 mins and a couple of minutes there after till cheese is melted (each cheese melts at a different rate)
My favorite is brushing more basil garlic olive oil and topping with fresh garlic, diced tomato, olives, spinach, peppers, onions, and mushrooms. I shred 3 different cheeses for the top
Sites for great information on sprouting and GE
Common Cold Facts:
- unless otherwise noted the doses here are for adults. children 12-17 reduce dose to 3/4, 6-12y/o use 1/2 the dose and under 6 yrs, use 1/4
1 grapefruit peeled and quartered
1 lime, peeled and halved
1/2C washed cranberries, fresh or frozen
1tbsp of honey (local is best)
juice oranges, grapefruit, lime, and cranberries. Whisk together, pour into a glass and add honey
1 grapefruit peeled and quartered
3 kiwi, peeled and halved
6 springs of parsley, washed
juice all together
Homemade Tea (makes 4C)
2 tsp fresh thyme leaves or 1 tsp dried
1 tsp fresh lemon balm leaves or 1/2 tsp of dried
1 fresh garlic, finely chopped
1/2 tsp finely grated ginger
1/2 tsp chopped dried licorice root or 1/4 powdered
4 C boiling water
In a nonreactive teapot, combine, cover w/boiling water and steep 15 minutes
Strain into a clean jar w/lid
Store in refrigerator up to 2 days
Drink 1/2 to 1 C / 4x per day
Phyllis A Balch, CNC and James Balch, MD (2000) Prescription of Natural Healing. New York: Penguin Putnam, Inc
Pat Crocker and Susan Eagles (2000) The Juicing Bible. Toronto, Ontario, Canada: Robert Rose, Inc
1C of Gimme Lean Sausage
1/2C of tomato paste
2 teaspoons stock powder http://www.massel.com.au/products/stock_powder.shtml
2 tablesppoons ground chia seeds
1/4C filtered water
1tbsp of extra virgin olive oil
1tbsp dried italian seasoning
salt / pepper / garlic powder to taste
Mix all ingredients together in a mixing bowl.
Form into meatballs and cook gently in a nonstick pan greased with coconut oil turning a couple of times. Takes around 15-20 minutes to cook through.
Can also be cooked in the oven 350 degrees for 20 minutes
Serve with vegetables and salad
Diseases of the soul are more dangerous and more numerous than those of the body.