October 31, 2011 in Essential Oils by empoweringwellness

Are essential oils safe for children?

In this video, Dr. David Hill of doTerra talks about whether or not essential oils are safe for use with children.

October 20, 2011 in Coaching, Emotional Healing, Wellness by empoweringwellness

The art of learning to receive

From the time I was very young, I could remember my parents saying to me, “It is better to give than to receive.” Receiving was somehow viewed as selfish. And I can still recall my parents both telling me how many other children in the world were far less fortunate than me (which was actually true).

Over the years, I began to doubt this notion. I saw the obvious joy in the eyes of others who were the recipients of holiday or birthday gifts. And I saw the look of happiness on my mother’s face when she received cards and flowers for her birthday. It seemed to me that receiving was actually a pretty good deal.

The inability to receive is something I see in my clients every day. My clients are all busy women – many are mothers who are trying to balance the demands of a career with the needs of raising a family and children. The result is that they always put themselves last on their list. They are constantly in a give, give, give mode, which while having its’ rewards, often leads to lack of sleep, increasing levels of stress, fatigue and often illness. Every day during which I work with my clients, I see resentment and anger building within them as they continue to go on giving. I remind them that if they continue to write checks on their “giving accounts,” it is mandatory that they make a few deposits into it from time-to-time!

But, how do you break the patterns that you have taken a lifetime to develop? Giving somehow feels empowering and powerful. You are in control. Receiving means that you have to open yourself and with that often comes feelings of vulnerability and loss of control. There are also plenty of role models out there that teach us how to give, and there are daily reminders that come to us year ’round from charitable organizations. But unfortunately, I don’t think we receive many lessons in our lifetime on how to receive.

Giving and receiving go hand-in-hand. Without the receiver, there can be no giver. They are equals. The joy of giving is not complete and could not be felt without the receiver. And as the receiver, you are actually giving through receiving. The joy you feel is radiated back to the giver and the circle is complete.

Receiving is a skill and it is something that can be learned. Receiving is its’ own reciprocal action. You do not need to immediately return the favor of the gift. Your acceptance is a gift in and of itself. When you receive you begin to recharge yourself, you make deposits into your giving account and make it easier for you to give yourself.

So, how do you “learn” to receive? I think it is going to be different for each person, but here are a few thoughts for you.

1. You are fully capable and complete. You are a whole person, possessing the intrinsic ability to heal yourself. No amount of giving or receiving will ever change this fact.

2. Gifts are precious. So, set boundaries and give from the heart and not from a sense of obligation.

3. Look for ways to open your heart for receiving. Let yourself accept that compliment or other kind words from friends or from your partner. As you become more comfortable with receiving, you’ll empower more giving from those around you and they will receive joy from this. Give yourself permission to receive.

4. Receiving means letting go. You need to be comfortable with this and it takes practice. You don’t have to be in control of every aspect of your life. Allow yourself the space to simply enjoy the act of receiving.

5. As you strive to replace old patterns of behavior with new ones, you may stumble from time-to-time. That’s natural. Remember that each day gives you a new opportunity to start anew. Every day gives you an opportunity to open you heart, to let go and release. Receiving unconditionally is joyful. Take the time to relish it, much like a child relishes opening presents on Christmas Day.

What ideas do you have? How can you open your heart to learn to receive? Please share!

October 17, 2011 in Recipes by empoweringwellness

Meatless Monday – Pasta Milanese

This is the time of year when I harvest the last of the vegetables from the garden. I love to can or freeze as much as possible, so that I can enjoy the freshness of my garden in the winter months. Green beans freeze up very well. I parboil them for 1-2 minutes in salted water, drain and then place them in freezer bags.

This is also a time when I like to make sauces from the last of the tomatoes. Over this past weekend, I prepared and froze 2 gallons each of Bolognese and Milanese sauce. Since it is Monday, I thought I should share my Milanese sauce recipe. Technically, it is not meatless because I use a tin of anchovies packed in olive oil in the recipe. You can omit this if you wish. The anchovy adds tremendous depth of flavor, but not everyone likes anchovies (I love them!). Anyway, serve this over your favorite pasta. It goes really well with Ziti, Rigatoni or Penne. I hope you enjoy!

Ingredients:

• 2 medium fennel bulbs, cored and chopped to a fine dice. I also coarsely chop the stalks and some of the frond as well and add it to the sauce. This creates a nice chunky texture that I like
• 1 medium onion, diced fine
• 2 medium carrots, peeled and diced fine
• 2 celery stalks, peeled and diced fine
• 1 4-oz tin of flat anchovies packed in oil, minced fine
• 4 garlic cloves, minced fine
• ½-teaspoon dried crushed red pepper
• 1 tablespoon dried oregano
• ½ cup finely chopped fresh basil
• ¼ cup finely chopped fresh parsley
• 1 teaspoon fennel seeds (finely crushed)
• ½ cup dry red wine
• 4-1/2 cups canned, crushed tomatoes with added puree (2 28-oz cans or use fresh if you have them!)
• Freshly ground black pepper and maybe a little salt (if you don’t use the anchovies) to taste

Preparation:

• Heat oil in large, deep sauce pan. Add onions, diced fennel (not the coarsely chopped stalks and fronds), carrots, celery and garlic to the pan and saute over medium heat for 3-5 minutes.
• When onions turn clear, add anchovy fillets (if using)
• Add oregano, red pepper flakes and fennel seed. Saute for about 30 seconds until spices “bloom”
• Add remaining fennel stalks and stir well
• Add crushed tomatoes and red wine
• Add freshly cracked pepper and salt (if not using anchovies)
• Bring to boil, reduce heat and simmer for about 1-1/2 hours
• Just before serving, add fresh basil and parsley

Serve over pasta.

Enjoy!

October 13, 2011 in Aroma Touch Therapy, Essential Oils, Mindfulness and Meditation, Wellness by empoweringwellness

Winter Wellness – Made Simple

The cold and flu season is fast approaching so, I thought it would be a good idea to share some tips I learned from my friend Connie Boucher, a certified massage therapist and spokesperson for DoTerra Essential Oils. She shared some very helpful tips to strengthen the body’s immune system and reduce your risk of catching the flu or colds.

• Diet – eat as much unprocessed (and preferably organic) food as possible. I know it is difficult, but try to stay away from junk food and sugary snacks
• Drink plenty of water each day. How much will depend on a variety of factors such as your activity level, weight, etc. But try to keep a bottle or glass of water at your side throughout the day.
• Exercise regularly
• Get plenty of sleep
• Wash your hands often, and keep your hands away from your nose and mouth as much as possible
• Try to keep a positive outlook
• Gargle with warm salt water daily, and finally
• Use pure essential oils daily

I heard recently that the average person gets 2 colds per year. But, I have to say that follow most of the items on the list above, and I have not had a cold for over 4 years. I constantly wash my hands (before and after working with clients). And, I believe that the essential oils I use in my practice have really helped boost my immune system and keep me healthy.

Here are some ways to use essential oils to help boost your immune system as we approach the cold and flu season.

Flu and Cold

• Essential oils such as Wild Orange, Thyme, Oregano, and Lemon all have antiseptic qualities.
• Peppermint and Lime both help to open the respiratory system
• Frankincense helps to strengthen your immune system
• Lavender and Melaleuca help soothe and calm the nervous system

You can diffuse any of the oils above or use them topically. Combine them with a carrier oil (fractionated coconut oil or grape seed oil both make good carriers) and rub them on the ears, chest, along the spine and soles of your feet.

Sore Throat and Cough

• Frankincense – helps strengthen the immune system and promote healing
• Lemon – soothes and disinfects
• Eucalyptus, Lemongrass, Ylang Ylang (helps to stop spasms)

Put 1-2 drops of oil in a teaspoon of agave nectar or honey and swallow to soothe coughs and sore throat. Don’t drink water immediately afterwards; let the oils sit in your throat.  You can also rub oils directly on your throat and then cover with a warm cloth.

Congestion and Mucous

• 1 drop of Frankincense
• 2 drops Oregano
• 3 drops Cinnamon
• 4 drops Peppermint

Combine all the oils and rub into the soles of your feet.

October 10, 2011 in Recipes by empoweringwellness

Meatless Monday Recipe – Vegetable Curry

It started back in 2003, and now “Meatless Monday” is a grassroots public health movement. According to the Meatless Monday website, “The initiative’s inclusive nature has attracted schools, restaurants, worksites, publications and community programs from around the world: Meatless Monday recently hit 50% awareness in the United States and has sparked a global movement in 21 countries.”

I personally am not a vegetarian, and I love a good burger. Steak Frittes is my “death row dinner!” But, I also love vegetables in all forms, and love vegetarian cuisine. So for me, the notion of going meatless on a Monday (or on any other day for that matter!), is a good idea!

Indian cuisine ranks near the top of my favorite list, so I thought that I would share my recipe for a simple vegetable curry. It requires about 10 minutes of preparation time, and another 25 minutes of cooking time. So, in a little more than 30 minutes, you can have a delicious and nutritious meal.

Ingredients

1 small cauliflower
2 medium carrots
1/2-lb green beans
1 large onion
2 tablespoons vegetable or olive oil
1/4 teaspoon red chili flakes
1 tablespoon ground cumin
1 cinnamon stick
1 teaspoon ground coriander
1 teaspoon ground turmeric
4 oz. tomato paste
1 cup vegetable stock (or water)
1 teaspoon salt
2 teaspoons black pepper

Directions

1) Bring 2 cups of salted water to a boil in large saucepan
2) While waiting for water to boil, break up cauliflower into florets
3) Peel carrots, and chop into 1/2-inch slices
4) Trim green beans and cut into 1-inch pieces
5) Parboil all the vegetables for about 3-4 minutes. Remove from heat and drain
6) Peel and slice onion into thin rounds
7) Heat the cooking oil in a large saucepan
8 Saute onion for about 5-7 minutes until it becomes soft.
9) Add the chili flake, cumin, coriander, cinnamon and turmeric, and cook for about 1-2 minutes
10) Add the tomato paste and mix well, cooking for another minute
11) Add parboiled vegetables and the vegetable stock, stir until well incorporated
12) Add the salt and pepper, cover and simmer for 10-15 minutes

Remove cinnamon stick and serve over brown rice with Naan. I also like to serve this with sourdough bread!

Enjoy!

October 5, 2011 in Wellness, Women's Health by empoweringwellness

Breast Cancer in America – The latest info

October is Breast Cancer Awareness Month. Here are some of the comments made by President Barack Obama, from his proclamation commemorating Breast Cancer Awareness Month, 2011.

Screening and early detection are essential to fighting this disease, yet only about two-thirds of American women over 40 have had a mammogram in the last 2 years. But now, thanks to the Affordable Care Act, all Americans joining new health-care plans can receive recommended preventive services, including annual mammograms for women over 40, with no out-of-pocket costs. This new benefit would also ensure that women in new insurance plans who are at high risk for breast cancer are covered when they speak with their clinicians about ways to prevent or delay the development of cancer. The Affordable Care Act also established a committee tasked with advancing awareness and prevention of breast cancer among young women.

This month, we join together in honoring the women and men lost to breast cancer. In their memory, we recommit to supporting the hard-working researchers, health-care providers, advocates, and organizations dedicated to treating and curing this devastating disease. We embrace our mothers, daughters, sisters, and loved ones currently battling breast cancer, along with their friends and families, and we resolve to one day defeat it.

And here are some of the latest statistics about breast cancer in America. I hope that you will find this information helpful and informative.

October 4, 2011 in Wellness, Women's Health by empoweringwellness

Happy Birthday, “Our Bodies, Ourselves”

40 years ago, a group of doctors in the Boston area published a series of papers titled, “Women and their Bodies.” Since then, “Our Bodies, Ourselves”  has gone through nine U.S. editions. 2011 marks the 40th anniversary of the book, and a newly updated edition has been released today.

According to an article published today in the Huffington Post, the 2011 edition includes a host of new material, including a new section discussing the ways in which the recent health care reform impacts women.

Happy Birthday to “Our Bodies, Ourselves!”  You are just as important today as you were 40 years ago!