Wellness Seeds

True Confession! My Girl Crush (or at least one of them)

Posted by Judy Moon

Posted by Judy Moon

I can’t help myself! I love the Oh She Glows food blog, Angela Liddon, and her new cookbook! There, I’ve said it out loud.

I first discovered Angela a few years back when my husband Joe and I were doing the Clean program. I was doing my best to be really creative with what we were eating so that we were satisfied and still sticking to the program. Joe is Italian and the man loves his pasta. Luckily for us, you are allowed to have brown rice pasta. I came across the recipe for Creamy Avocado pasta on the Oh She Glows blog and I was smitten.

First of all, she is just as cute as a button. I find her posts to be interesting, easy to read and I love her stories about her and her husband Eric and their travels and she is funny to boot! The recipes are vegan so they were perfect for our Meatless Monday’s.

I have made a lot of her recipes and find them all to be really simple, healthy and really tasty. I was super excited when I found out she was putting together a cookbook – I can rid myself of the folder that I dig through with all of the recipes that I have printed out! Clutter clearing – it’s a good thing.

Here is one of my favorite recipes from her and it is a staple in our house – Buon Appetito!

Creamy Avocado Pasta
Time: 15 Minutes
Yield: Serves 2
*my personal comments

Ingredients:

  • 1 medium sized ripe Avocado, pitted
  • 1/2 lemon, juiced + lemon zest to garnish
  • 1-3 garlic cloves, to taste (I used 3 and it was super garlicky, but if you are not a big fan of garlic use 1 clove) *I use 3
  • 1/2 tsp kosher salt, or to taste
  • 1/4 cup Fresh Basil, (probably optional)*I always use it
  • 2 tbsp extra virgin olive oil
  • 2 servings/6 oz of your choice of pasta (I used 3oz of spelt and 3oz of Kamut spaghetti) *I use brown rice
  • Freshly ground black pepper, to taste
  • *I also throw a few tablespoons of nutritional yeast into the food processor
  • *If the sauce seems to thick, sometimes I’ve thinned it with a splash of warm water

Directions:

  1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.
  2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.
  3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately

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Lighten Up! LOL

Posted by Judy Moon

Image Map Posted by: Debi Phillpotts

With so much awareness placed on the harmful effects of stress and the toll it takes on our well being it’s no surprise some of us are taking action to diminish these effects via exercise, diet, meditation and replacing our negative habits for more positive ones.

I for one have been “re-vamping” myself for the last decade (my never-ending life’s work), which can be quite the harrowing task at times. But there is a method that’s so enjoyable it literally leaves you feeling lighter immediately. Laughter. Even better, deep belly laughter. Researchers already know laughter helps to assist those coping with a major illness or life’s stresses but have also found laughter actually balances all the components of the immune system which helps us fight off disease. Scientifically, laughter works by reducing the production of stress hormones and the fight or flight compounds our body produces in times of stress, anger and hostility. Stress hormones suppress the immune system and raise blood pressure.

On the flip side, when we laugh, we produce natural killer cells that destroy tumors and viruses, along with Gamma-interferon, (a disease fighting protein), T-cells, which are a major part of the immune response and B-cells, which make disease destroying anti-bodies. Our respiratory tract is strengthened by laughter, which allows for better protection from infectious organisms. Not only can laughter be a total body workout, hence the feeling of exhaustion after a good bout of laughter, but there are many positive psychological effects. According to American Association for Therapeutic Humor, laughter provides a harmless way to release old stored negative emotions without having to express them. What a great way to rid yourself of “old baggage”!

There are some obvious ways to engage in laughter like watching comedy, being silly or surrounding yourself with funny people. Some other ways are laughter therapy which get people laughing in a group or individual settings, laughter yoga, created by Dr. Madan Kataria and don’t forget the infamous Dr. Hunter (Patch) Adams who was the catalyst for clown therapy worldwide. You can actually join a professional organization called The International Society for Humor Studies.

Whatever the case may be, lighten your load and start with a smile or go for a full on outburst of laughter, its contagious and worth spreading. Enjoy knowing your laughing your way to better health!

Some quotes on laughter:

“I love people who make me laugh. I honestly think it’s the thing I like most, to laugh. It cures a multitude of ills. It’s probably the most important thing in a person.” ― Audrey Hepburn

“Sometimes crying or laughing are the only options left, and laughing feels better right now.”  ― Veronica Roth, Divergent

“The human race has only one really effective weapon and that is laughter.” ― Mark Twain

Massage Therapist Insider Series: How much pressure is too much pressure?

Posted by Judy Moon

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Posted by Alicia McCarthy

When I used to work at spas, I would get a lot of male clients who would size me up, and say, “Give me as much pressure as you can muster, lil’ lady…”( okay it wasn’t as John Wayne as all that). I think that they had the impression that tons of pressure meant that they were getting their money’s worth. Or that if I gave them all of the pressure I could, they would be “cured”.

Don’t get me wrong, I, myself, am a fan of pressure when it is needed and appropriate. However, if the body is not accustomed to deep pressure, it can be sent into a “fight or flight” mode of survival thereby contradicting the relaxation aspect of massage.

The body’s autonomic nervous system is divided into three parts. The enteric, which operates unconsciously and controls the function of organs, The parasympathetic, which is responsible for the body’s resting functions like digestion or salivation. The sympathetic nervous system responds when the body senses danger, and kicks in as a means for survival. Sounds relaxing, right?

That same part of the nervous system can be triggered if the body perceives the act of getting a DEEP tissue massage as extremely painful.

Pain perception is very interesting. What we think we can endure as far as physical pain is concerned can be vastly different to what is actual necessary to receiving a good deep tissue massage. Deep tissue doesn’t actually have to mean that the receiver is gasping in pain, and that their role is to just “get through it”. The technique of deep tissue massage refers to the slow application of sustained pressure across the fibers of the muscle belly. And yes, the end result is technically muscle damage. The idea is to eradicate holding patterns that exist in the body in order to allow healthy, new patterns to develop. Patterns that can come about with the help of massage therapy.

If the receiver has been a long time receiver of deeper work, then their response to extreme pressure is something that their body understands. That “hurts so good” concept is something that can be very real to their individual pain perception. Communication is key for both the massage therapist and the client. When that balance of deep pressure and soothing relaxation is struck, then true healing can begin!

Sources: The Principles of Anatomy and Physiology 11th edition by Gerard Tortora and Bryan Derrikson

It’s Essential: Aromatherapy

Posted by Judy Moon

Image Map Posted by: Debi Phillpotts

Years ago I stumbled upon The Aromatherapy Book: Applications and Inhalations, by Jeanne Rose while browsing in my local bookstore. I honestly can’t remember what drew me to aromatherapy in the first place other than the fact that I’ve always had thing for beautiful scents. Nevertheless, this book has been and still is a treasured gem in my personal library and has taught me the proper handling along with some great uses for essential oils. I have concocted everything from my own signature scents to healing potions in times of illness or injuries for the whole family. Plants and their essences are truly magical and powerful, but more important they are natural. I even have a special cabinet that houses these beauties, which I refer to as “our medicine cabinet”.

If someone were to ask me what were my top three oils I use most I would say:

  • Lavender oil used in perfumes for centuries other uses include soothing anxiety, antiseptic and pain reliever.
  • Eucalyptus oil is widely used in pharmaceutical preparations for treating cold symptoms, and is a natural antibacterial and antimicrobial. Its many uses include decongestant, miticide, and cleaning solution.
  • Tea Tree oil is a powerful antiseptic with many uses such as treating athletes foot, minor cuts, and scrapes, pimples, cold sores, lice and ringworm.

Every Day Uses
Put 6-10 drops each of essential lavender and eucalyptus oil in a spray bottle with water to keep on hand to freshen up bed linens, throw pillows or use as air freshener. Also, add oils to any unscented lotions or detergents to customize your own scent.

Make a sea salt foot bath and add lavender, tea tree or peppermint oil and soak; great for tired or athletes feet and nail fungus.

Add 3-5 drops of Eucalyptus oil to a hot shower for an instant steam treatment; helps clear congestion in sinuses and lungs.

Bonus Blend
Thieves or Medieval oil is a blend that comes in handy during cold and flu season. Legend has it, during the dark ages physicians and grave robbers alike protected themselves from the Black Death with aromatic herbs of lavender, thyme, and rosemary. Some blends also include lemon, eucalyptus, cinnamon, clove and tea tree essential oils.

*Please be advised: Always consider contraindications and take precautions when using essential oils.

Sources The Aromatherapy Book: Applications and Inhalations

Photo credits: Photos 1 and 2 by Debi Phillpotts

Massage Therapist Insider Series: How Often Should I Have a Massage?

Posted by Judy Moon

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Posted by Alicia McCarthy

How often should I come for a massage?
This question is the most common by far. Sometimes I joke and say, “Everyday!” What I really mean is that every body should experience positive touch everyday in some way, but the real answer varies from body to body. I, personally try to get some form of bodywork at least once a week. I used to feel spoiled saying that, but if it’s within your means, I’d say the results for caring for yourself on that level, are dramatic.

What are your goals?
That’s usually how I try to respond to the question of how frequently massage is needed. If you aim to alleviate a specific area of pain due to injury or years of repetitive stress, one massage is not going to give you an immediate ”fix”. The effects of massage are cumulative, and healing is something that happens gradually. When targeting specific areas you want to correct, I would say try coming in for a massage every week until the pain transforms, then you should try to make massage more of a regular routine to maintain a healthy balance in your body, mind, spirit.

Imagine if you had a dream to have six pack abs, and you thought doing 100 sit ups in one day would make that dream a reality. That sounds silly, right? Receiving one massage in order to “fix” an issue in your body that’s screaming for attention seems equally silly.

One of the great things about massage is that it teaches you about yourself. After that first session that you’ve had in order to stop your back from spasm, you might feel great, better than you did before you had a massage. The next day you might feel sore in a different part of your body or worse in that one spot in your back. Sometimes you experience pain before the real healing takes place.

Your body is different everyday. My goal as a receiver of massage is finding a harmonious state within myself. My goal as a giver of massage is to assist you in getting to your own personal state of harmony.

Be kind. Be gentle. Pay attention. Say thank you.

Posted by Judy Moon

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Posted by Gwyn MacDonald 

Be kind. Be gentle. Pay attention. Say thank you.

While we are often encouraged to do these things for others, I’m encouraging you to do them for YOURSELF, first.

In this “get it done and make it perfect while you’re at it” world, we tend towards not speaking nicely to ourselves, not making friends with the most important person to be kind and compassionate to and not paying attention to what we need, where we are or what we are doing.

As we head in to this holiday season let’s all do our best to take care of ourselves so that we can take care of and be kind to others and truly enjoy the moments we have.

Why yes, I have been reading the writings of Pema Chodron, how did you know? For more in depth and inspiring ways to be in the world I highly recommend her books! While her trainings and teachings are from the Tibetan Buddhist tradition, her wit and guidance in the ways of the every day world are spot on. A bit like a wise and funky Aunt you love to visit and whether you are curious about meditation or Buddhist practice matters not. Put the kettle on and settle in!    

Photo Credits // 1 The Positivity Blog // 2 Dheeraj Gautam

My Love Affair with Ginger

Posted by Judy Moon

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Posted by Alicia McCarthy

My love affair with Ginger began long ago when I discovered how wonderful it is for calming an upset stomach. Recently, my affection for this underground rhizome prompted me investigate into how effective ginger is not only as a digestive aid, but also as a means to reduce joint inflammation and nausea. During a cold or flu, ginger warms the body thereby promoting a “healthy sweat”, which is essential for detoxifying when the immune system is compromised.

When I’ve overindulged, or feel intestinal discomfort or gas, I rely heavily on ginger’s ability to relax the muscles of the GI tract. Usually, with just a few slices of the peeled root steeped in hot water, and some soothing abdominal massage, I feel relief almost immediately. Food Matters has a nice write-up on the “Terrific Benefits of Ginger”, some of my favorites include:

  1. Ginger improves the absorption and assimilation of essential nutrients in the body.
  2. Reeling under joint pain? Ginger, with its anti-inflammatory properties—can bring relief. Float some ginger essential oil into your bath to help aching muscles and joints.
  3. Stir up some ginger tea to get rid of throat and nose congestion. And when there’s a nip in the air, the warming benefits of this tasty tea are even greater!

Ginger’s roots (ha ha!) began in Southeast Asia, and it is used in recipes from around the globe. It’s botanical identification is Zingiber officinale, which is thought to be taken from the Sanskrit “singbera” meaning “horn shaped”. This spicy root is essential in the sweets of the upcoming autumn season, and my favorite pumpkin pie!

Photo Credits // 1 Martha Stewart // 2 Cocoon Home // 3 Pinterest // 4 HGTV

Imagination and Guided Imagery

Posted by Judy Moon

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Posted by Judy Moon

I love the beach.
I love the beach in September.
I especially love the beach at a certain remote Jersey shore town.
When I tell people where I am going on my annual September beach get away with my husband Joe they say, “I don’t know where that is” and I smile and say ” I know, that’s why I like it there.”

I was sitting on the front porch of our rental, sipping some Merlot, (we’ve established that I like red wine), looking at the stars and listening to what seemed like a symphony of crickets and I felt such a wave of serenity.

You make think, stars, crickets, so what…big deal!

Well, I live in a row home in South Philadelphia, I don’t even have a front porch so sitting on my front step or stoop as it’s called in my hood, listening to crickets – not so much.

I thought, “I wish I could scoop them all up and take them home with me and listen to them on my roof deck at night so I could feel that same serenity” and then I remembered – I can take them home – in my imagination!

Our subconscious mind doesn’t know the difference between what’s real and what we are imagining. If you get a hug or imagine getting a hug from someone that you love, all of the same feel good hormones are released. The same physiological responses occur. It is the foundation of guided Imagery. You can read more about guided imagery on WebMD.

So I am going to use my imagination to recreate the cricket symphony and serenity on my roof deck garden.

It will be just like I am sitting on the porch in… you really didn’t think I was going to give it away, did you?

Photo Credits // 1 Pinterest // 2 James Knowles // 3 Pinterest

Practicing Stillness & Finding the Right Path

Posted by Judy Moon

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Posted by Debi Phillpotts

We all have busy lives on many levels. When you think of it we are like tiny components of one big mechanism churning our activities to the rhythm of the days flowing into the revolving change of seasons then rolling into the constant planetary shifts in our galaxy of infinite galaxies… Like one big wheel! Sometimes it feels as though we are spinning on the wheel hanging on for dear life, wanting the ride to stop even for just a minute. How do we find stillness? Stillness is a rarity for most of us. Often I use the wheel metaphor with clients overwhelmed with stress suggesting they sit in the middle of the wheel for clarity and stillness. In Buddhism, the wheel is used as a metaphor as rapid spiritual change with each spoke representing the Noble Eightfold Path of Buddha’s teachings:

Right beliefs
Right aspirations
Right speech
Right conduct
Right livelihood
Right effort
Right mindfulness
Right meditational attainment

The shape, a circle, represents the perfection of the teaching with the wheel being called the Dharmachakra or “wheel of law” Dharma = law chakra = wheel. The spokes represent the paths mentioned above and the rim holds the spokes, which refer to mindfulness, holding everything together. The hub stands for discipline or meditation where we find stillness. So maybe the next time you are feeling the need to get on the right path or even feeling out of your mind, think of the wheel and find your way to the hub in the middle where there is stillness, then you just might know the “right path” to take.

References: Dharmachakra from Wikipedia

Photo Credits // 1 Pxleyes // 2 Jing Reed // 3 Pinterest // 4 Pinterest

The Health Benefits of Coconut Water

Posted by Judy Moon

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Posted by Judy Moon

It Started With a Hangover: Yes, that’s right, I said a hangover! There are beliefs out there that massage therapists are vegetarians, do yoga daily, meditate daily, don’t smoke or drink, don’t eat sugar. You get the picture.

Some of that is true. And a lot of that is true for me. However, I do like red wine. I actually love red wine. On an occasion where my love for it surpassed the need to stop drinking it, I woke up tired, headachy and dehydrated.

I went to my corner Walgreens looking for something that would quench a thirst like I had been in the Sahara desert for a month. I spotted the coconut water. I had read about it, heard some buzz about it and I bought one.

I was reborn! It was a miracle! I did some research on coconut water. Here’s what the Zico Coconut water website said – “ZICO is loaded with 5 electrolytes: sodium, magnesium, calcium, potassium and phosphorus. These work together to support your body with what it needs to stay hydrated and to help it perform at its best. ZICO contains as much potassium as a banana, which helps prevent cramping. Plus, ZICO is gluten-free, lactose-free and dairy-free.”

Whether you drink ZICO before a big meeting or after a hard workout, ZICO Pure Premium Coconut Water is full of natural Oomph—and it’s all from coconuts. And we think that whoops major butt.

Works for me! I should contact Zico and tell them to add – “works for hangovers” to their list.

I like all different brands and use coconut water in my green smoothies sometimes. I reach for it when I feel tired instead of drinking coffee. Give it a try when you need some “natural Ooomph” in your day.

Photo Credits // 1 Pinterest // 2 Vitamix // 3 Gnet // 4 Flickr // 5 Huffington Post