Self Care

Nutrition

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Good nutrition is essential to maintain a vital lifestyle at any stage of life. Proper nutrition can deliver more energy and help build strength for overall better health. If you are practicing yoga, good nutritional habits and drinking plenty of pure water can go a long way in improving your stamina and strength. If you are suffering from an illness or injury, paying close attention to your nutritional needs can help you heal faster and overcome ailments. Food and it’s nutrition can have an impact on the overall mood and spirit both physically and mentally.

As a practitioner of energy work, yoga and massage Rosalind believes strongly in educating herself about nutrition, not only for herself but in order to bring a well rounded perspective to her clients. She is in the process of preparing some very interesting materials for this section. Rosalind will also have some of her friends and colleagues contribute subject matter as well. Please check back again!

Pam Yudko, MS, CHHC, TC, AADP, is a Holistic Health and Transformational Coach has kindly contributed the following article about the benefits of eating “in season” fruits and vegetables. Enjoy!

Eating Fruits and Veggies in Season – what’s all the smack about? Pam_RS_Web

I love spring. I love feeling the warm sun on my face, the leaves starting to peek out on the trees, the beautiful flowers, the deep green grass and the shedding of all the layers of clothes. I also love the seasonal fruits and veggies that are starting to appear in our health food stores and farmers markets.

You would have to live under a rock to avoid all of the nutritional information that we are inundated with. All of this information can make your head spin. What to eat, what not eat, why you shouldn’t eat this, why can’t you eat that….it can be very confusing. One thing that I know for sure is that eating local fruits and vegetables, especially in season, is the way to go. What’s all the smack about eating local, seasonal fruits and veggies? Well, I’m glad you asked!

Let’s start with the way the food tastes. When food is shipped in from all over the world (which it typically is), they lose their flavor. In order to keep their freshness they must undergo some sort of a process, either refrigerated or harvested early so that they don’t rot during the transportation process. If a crop is taken out of their natural environment they don’t ripen effectively, affecting their taste. Locally, harvested fresh fruit and vegetables flavors stay intact. The result is the ripe, juicy and delicious fruits or vegetables that our bodies crave.

Who doesn’t like to save a little money? Locally grown, in-season crops are less expensive. Pretty simple, it’s all about supply and demand. You’re wallets will be rewarded if you buy fruits and veggies that are grown locally and in season.

If I haven’t convinced you yet, what if I told you that your bodies wouldn’t be receiving the same nutritional benefits if your fruits and veggies were not in season or traveled a long distance to get into your mouth. Now, this is what always gets me. According to Brian Halweil, author of Eat Here: Homegrown Pleasures in a Global Supermarket, “If you harvest something early so that it can endure a long distance shipping experience, it’s not going to have the full complement of nutrients it might have had.” Some food for thought (pun intended)!

After moving on from the diet craze and focusing on eating nutrient-dense foods that nourishes my body, my world changed. When this shift happened and my focus became about self-care rather than self-destruction I started to naturally lose weight, felt more energized, and had more clarity in all areas of my life. I started to appreciate the nutrients that I was putting into my body and I saw how I benefited both physically and mentally. What would be the point of eating a fruits and veggies if their health benefits were minimized? Doesn’t make much sense to me.

Now, granted, it’s not easy to eat what’s in season 100% of the time and I’m all about balance, but knowledge is power. So here’s some knowledge. My favorite spring vegetables: artichokes, asparagus, beets, peas, radishes, spinach, lettuces, garlic, parsley, mint, leeks, fennel, green onions, and chard. I definitely increase my fruit intake come the spring into summer, because there are so many to choose from. My favorite spring fruits are cherries, grapefruit, kiwis, navel oranges and my families favorite…drum roll please…strawberries!

Did you think I would leave you hanging?

Who needs processed food now that we have all of these fruits and veggies on our minds. Processed crap is everywhere. There are NO health benefits in most products that are packaged. If you are striving towards feeling and looking as good as you deserve and want to feel, you and I both know that fruits and veggies are a much better option.

We all know what to do, but why don’t we do it? Well, that’s a whole other topic for a later date!

Until we meet again!

Pam Yudko, MS, CHHC, TC, AADP is a Holistic Health and Transformational Coach. She has a practice guiding busy people to lose weight, double their energy so that they can do it all and do it well. She tailors programs specifically geared to her client’s individual goals. Her clients gain insight, strategies and tools to transform them to sustain the life that they desire and deserve. Check out www.wholefullyaware.com to learn more.

Essential Oils

Essential oils are natural, aromatic volatile liquids sometimes referred to as nature’s living energy. These oils are found in shrubs, flowers, trees, roots, bushes, and seeds. The distinctive components in essential oils help defend against disease, insects, and environmental conditions. Essential oils are vital to a plant as it grows, evolves, and adapts to its surroundings.

Steam distillation is used to extract the oils from aromatic plants. These oils are super concentrated – much more potent than dry herbs. Essential oils are chemically complex and can have many benefits when used properly. The aroma of the extracted oil is very pleasant but they are much more than that.

Plants are an important part of our everyday life. While we think of plants as food, or beautiful additions to our homes and properties we don’t often think about the healing properties of plants. There is a very long history of essential oils that can be found in many sources. From ancient sources, like the Bible, to modern day reference books a tremendous amount of information can be found on how the essential oils have been used.

The most common uses these days are aroma-therapy, massage therapy, personal care, nutritional supplements, emotional health and even household solutions. The essential oils of my choice are the Young Living brand.

From the Young Living website. “Young Living Essential Oils, the leading provider of essential oils, offers more than 300 essential oil singles and blends. All Young Living essential oils meet the YLTG standard. This means that every essential oil Young Living distills or sources has the optimal naturally-occurring blend of constituents to maximize the desired effect. Only YLTG essential oils should be used for the primary methods of application, which include inhalation and application.”

Rosalind will be adding more information to this section so check back from time to time if you have an interest in learning more. If you are interested in purchasing Young Living essential oils please contact Rosalind. She will be happy to help you.

Suggested Essential Oils

There is a wide variety of essential oils available from Young Living. This is merely listing a few of some favorite single oils and blends as a sampling. All of the Young Living oils and blends are organically grown. It is important to note that there can be skin sensitivity to some oils. These oils can be diluted with V-6 Enhanced Vegetable Oil Complex or another organic massage oil to avoid sensitivity or to simply create your own personal massage oil blend. If you are interested in learning more about these and others oils and blends please contact Rosalind.

Single Oils

Lavender (Lavandula angustifolia) has a fresh, sweet, floral, herbaceous aroma that is soothing and refreshing. It is the most versatile of all essential oils. Lavender is an adaptogen, and therefore can assist the body when adapting to stress or imbalances. It is a great aid for relaxing and winding down before bedtime, yet has balancing properties that can also boost stamina and energy. Therapeutic-grade lavender is highly regarded for skin and beauty.

It may be used to soothe and cleanse common cuts, bruises, and skin irritations. The French scientist Rene Gattefosse was among the first to discover these properties when he was severely burned in a laboratory explosion. Lavender may also be used to enhance the flavor of foods. Lavender has an approximate ORAC of 3,669 (TE/L). TE/L is expressed as micromole Trolox equivalent per liter.

How to use: For dietary, aromatic or topical use. When using as a supplement, put one drop in a capsule or in 4 fl. oz. of rice or goat’s milk.

Possible skin sensitivity. If pregnant or under a doctor’s care, consult your physician. Dilution not required; suitable for all but the most sensitive skin. Generally safe for children over
2 years of age.

Frankincense (Boswellia carteri) has a sweet, warm, balsamic aroma that is stimulating and elevating to the mind. Useful for visualizing, improving one’s spiritual connection, and centering, it has comforting properties that help focus the mind and overcome stress and despair. Frankincense is considered the holy anointing oil in the Middle East, where it has been used in religious ceremonies for thousands of years. More recently, it has been used in European and American hospitals and is the subject of substantial research. Frankincense is also a valuable ingredient in skin care products for aging and dry skin. The ancient Egyptians used it in rejuvenation face masks. Frankincense has an approximate ORAC of 6,125 (TE/L). TE/L is expressed as micromole Trolox equivalent per liter.

How to use: For dietary or topical use. When using as a supplement, dilute one drop in 4 fl. oz. of liquid such as soy or rice milk.

Possible skin sensitivity. If pregnant or under a doctor’s care, consult your physician. Dilution recommended for both topical and internal use. Dilute before using on sensitive areas such as the face, neck, genital area, etc. Keep out of reach of children. Avoid using on infants and very small children.

Patchouli (Pogostemon cablin), sometimes called “the scent of the sixties,” has a musky, earthy, exotic aroma. In Eastern cultures, it is commonly used around the house to provide general support for health and to help release negative emotions. It is very beneficial for the skin, helping to reduce a wrinkled or chapped appearance. Patchouli is a general tonic that supports the digestive system and soothes occasional queasiness.* Patchouli has an approximate ORAC of 494,271 (TE/L). TE/L is expressed as micromole Trolox equivalent per liter.

Possible skin sensitivity. Dilution not required; suitable for all but the most sensitive skin. Generally safe for children over
2 years of age.

Lemon (Citrus limon) has a strong, purifying, citrus scent that is revitalizing and uplifting. Lemon consists of 68 percent dlimonene, a powerful antioxidant. It is delightfully refreshing in water and may be beneficial for the skin. Lemon may also be used to enhance the flavor of foods. Lemon essential oil is cold-pressed from the rinds of lemons. Jean Valnet MD estimated that it takes 3,000 lemons to produce one kilo of oil. In his book, The Practice of Aromatherapy, Valnet wrote that lemon is a tonic for supporting the nervous and sympathetic nervous system.* Lemon has an approximate ORAC of 6,619 (TE/L). TE/L is expressed as micromole Trolox equivalent per liter.

How to use: For dietary, aromatic or topical use. When using as a supplement, put one drop in a capsule or in 4 fl. oz. of soy or rice milk.

Peppermint (Mentha piperita) has a strong, clean, fresh, minty aroma. One of the oldest and most highly regarded herbs for soothing digestion, it may also restore digestive efficiency.* Jean Valnet MD studied peppermint’s supportive effect on the liver and respiratory systems. Other scientists have also researched peppermint’s role in improving taste and smell when inhaled. Dr. William N. Dember of the University of Cincinnati studied peppermint’s ability to improve concentration and mental sharpness. Alan Hirsch MD studied peppermint’s ability to directly affect the brain’s satiety center, which triggers a sensation of fullness after meals. This powerful essential oil is often diluted before topical application. Peppermint may also be used to enhance the flavor of food and water. Peppermint has an approximate ORAC of 373,455 (TE/L). TE/L is expressed as micromole Trolox equivalent per liter.

How to use: For dietary, aromatic, or topical use. When using as a supplement, dilute one drop in 4 fl. oz. of liquid such as goat’s or rice milk.

Possible skin sensitivity. If pregnant or under a doctor’s care, consult your physician. Dilution recommended for both topical and internal use. Do not apply near to a fresh wound or burn. Dilute before using on sensitive areas such as the face, neck, genital area, etc. Keep out of reach of children. Avoid using on infants and very small children.

Blends

Peace & Calming® is a gentle, fragrant blend. When diffused, it helps calm tensions and uplift the spirit, promoting relaxation and a deep sense of peace. When massaged on the bottoms of the feet, it can be a wonderful prelude to a peaceful night’s rest. Peace & Calming may be especially calming and comforting to young children after an overactive and stressful day.

How to use: For aromatic use. Diffuse in bedrooms, living areas and office. Apply to bottom of feet, wrists and outside of ears. Blend with V-6™ Enhanced Vegetable Oil Complex for a calming massage.

Ingredients: Tangerine (Citrus nobilis), orange (Citrus aurantium), ylang ylang (Cananga odorata), patchouli (Pogostemon cablin) and blue tansy (Tanacetum annuum).

Valor® is an empowering combination of therapeutic-grade essential oils that works with both the physical and spiritual aspects of the body to increase feelings of strength, courage, and self-esteem in the face of adversity. Renowned for its strengthening qualities, Valor enhances an individual’s internal resources. It has also been found to help energy alignment in
the body.

How to use: For topical or aromatic use. Apply on bottoms of feet and to throat, wrists, chest and the base of the neck.
Possible skin sensitivity. If pregnant or under a doctor’s care, consult your physician. Dilution not required; suitable for all but the most sensitive skin. Generally safe for children over
2 years of age.

Ingredients: Spruce (Picea mariana), rosewood (Aniba rosaeodora), blue tansy (Tanacetum annuum) and frankincense (Boswellia carteri) in a base of almond oil.

Joy™ is a luxuriously exotic blend with uplifting overtones that creates magnetic energy and brings joy to the heart. When worn as cologne or perfume, Joy exudes an alluring and irresistible fragrance that inspires romance and togetherness. When diffused, it can be refreshing and uplifting.

How to use: For topical or aromatic use. Diffuse; use as a cologne or perfume; apply over heart; or enjoy as a body massage blended with V-6™ Enhanced Vegetable Oil Complex.

Ingredients: Bergamot (Citrus bergamia), ylang ylang (Cananga odorata), geranium (Pelargonium graveolens), rosewood (Aniba rosaeodora), lemon (Citrus limon), mandarin (Citrus reticulata), jasmine (Jasminum officinale), Roman chamomile (Chamaemelum nobile), palmarosa (Cymbopogon martinii), and rose (Rosa damascena).

Massage Oil

Essential oils can be blended with oils and creams to create your own custom massage oils or used to dilute the power of the essential oils if there is a skin sensitivity to the oils.

V-6 Enhanced Vegetable Oil Complex is used to dilute certain essential oils and can be mixed to create custom blends, formulas, and massage oils. This oil complex nourishes the skin, has a long shelf life, doesn’t clog pores, and will not stain clothes. V-6 is offered in both 8-ounce and 32-ounce refill bottles.

How to use: For direct topical application, blend 1 drop essential oil in 1-8 tsps. of V-6™ Enhanced Vegetable Oil Complex. V-6™ may also be used to create your own massage oil blend for topical applications by adding 15-30 drops of oil to 1/8-1/4 cup of V-6™.

V-6™ may be applied to skin prior to the application of essential oils. Stronger oils (e.g. cinnamon, clove, peppermint, thyme, oregano, etc.), require more dilution than gentler oils (e.g. spruce, fennel, sage, etc.).

Shake well before using. Store in a cool, dry place.

Ingredients: Fractionated Cocos Nucifera (Coconut) Oil, Sesamum Indicum‡ (Sesame) Seed Oil, Vitis Vinifera (Grape) Seed Oil, Prunus Amygdalus Dulcis (Sweet Almond) Oil, Triticum Vulgare (Wheat) Germ Oil, Helianthus Annuus (Sunflower) Seed Oil, and Olea Europaea‡ (Olive) Fruit Oil.

‡ Organically grown in accordance with the California Organic Foods Act of 1990.

* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.