Emotional Journaling

Emotional journaling distinguishes itself from conventional journaling by focusing on specific traumatic or significant life events. In this cathartic practice, individuals are encouraged to immerse themselves in the narrative of a chosen event, writing about it continuously for 15 to 30 minutes. Remarkably, spelling and punctuation are deemed inconsequential, and the resultant written material can be discarded after each session. This process, repeated over four consecutive days, has been linked to many health benefits, supported by numerous studies.

A notable figure in exploring the health benefits of expressive writing is Dr. James W. Pennebaker, the psychology department chair at the University of Texas, Austin. Dr. Pennebaker's early study involved 46 healthy college students who engaged in expressive writing about either personally traumatic life events or trivial topics for 15 minutes daily over four days. The outcomes revealed that, in the six months following the experiment, students who wrote about traumatic events visited the campus health center less frequently and used pain relievers less often than their counterparts who wrote about inconsequential matters.

The timing of expressive writing is crucial, as some studies suggest that individuals who engage in this practice immediately after a traumatic event may experience exacerbated distress. Dr. Pennebaker recommends waiting at least one or two months after a traumatic event before attempting expressive writing, allowing individuals the necessary time to process and integrate their experiences emotionally.

Despite these considerations, the appeal of expressive writing lies in its simplicity and low cost, akin to the benefits of a brisk walk. The ease with which individuals can incorporate this technique into their lives makes it an accessible and potentially valuable tool for overall well-being.

Emotional journaling emerges as a compelling practice, offering individuals a structured means to confront and process traumatic or significant life events. Supported by scientific research, this form of expressive writing holds promise in reducing the impact of stress, trauma, and autoimmune diseases. As we continue to explore innovative approaches to holistic well-being, emotional journaling stands as a beacon of therapeutic potential, providing individuals with a simple yet powerful tool to enhance their overall health and vitality. Be well.

Milk Bath

Since the quarantine I wake up everyday and say what will make me happy today? And I do it - so, today was a self care day. I started out with Pilates and then I decided to take my first milk bath. I used real buttermilk (a cup & a half) epsom salt, Himalayan salt, baking soda, mugwort & fresh lavender and a blend of essential oils. It was heavenly. I feel completely relaxed and super soft. I definitely recommend you give it a try. I am a water sign (Scorpio) and I regularly take 2 hour baths. Adding milk will be something I continue with my bath rituals. Fiona Apple tunes and Buddha tea (chamomile CBD) is optional. Happy Saturday. I hope you are all taking care of your mind, body, spirit and soul. Savor this time with yourself.💕
#selfcare #milkbath #relax #takecare #staywell #mind #body #spirit #soul #savorthetimewithyourself #createalifeyoulove #bohobathroom

Honeysuckle, Lonicera

I have many fond summer memories as a child picking honeysuckle flowers, pulling the stem down and savoring the sweet goodness. I reflect on those memories when I look out my kitchen window at the honeysuckle bush that is growing outside along my fence. Up until a few days ago, I had no idea just how beneficial this lovely plant is.

About six years ago it was discovered that honeysuckle is considered viral penicillin. This is because honeysuckle contains a molecule, microRNA - specifically MIR2911 - that was shown to suppress the replication of viruses and is considered a broad spectrum antiviral. When a virus enters a cell, it releases RNA to replicate the virus but MIR2911 has been shown to slow or completely block the viral replication. The H1N1 flu is the best example where this has been shown to be the most effective, but it has been useful with many other viruses and some bacteria too. This makes me hopeful that it could help with the Covid-19 virus as well. It is currently under clinical evaluations along with other prescription drugs. If this were to be effective, it would have to be consumed in the early stages when the virus is replicating; before the harm to the lungs and/or other organs has been done.

Chlorogenic acid is another active compound found in honeysuckle, with antiviral effects and inhibits inflammation caused by viral infections. Salicylic acid is another compound, similar to aspirin, found in its leaves and blossoms, that is responsible for its fever reducing properties and alleviation of pain and headaches. For many years honeysuckle has been known to treat upper respiratory infections, digestive disorders, asthma, colds, boils, arthritis and inhibit tumor growth.

The best way to consume honeysuckle would be in tea form. Luckily for us, it has been shown to retain almost all of its properties after boiling. There are many recipes to try online from warm tea, iced tea, even a simple syrup. Feel free to try any of those or blend your own brews with other herbs that compliment each other. Below is a basic therapeutic recipe :

• add up to 10g of honeysuckle to a mug or teapot of your choice

• pour 100g boiling water over the honeysuckle

• let the mixture steep for 30 minutes

• strain out/remove the honeysuckle

• add honey or lemon to your liking

• savor the goodness

As with anything else, too much of a good thing can be bad - so drink responsibly - no more then 2 or 3 cups a day. If you are pregnant or breastfeeding stay on the safe side and avoid use. Honeysuckle is a wonderful herb with many beneficial properties. If this interests you please purchase from a reliable source and add it to your cupboard for use in times of need. Much love & stay well.

Vagus Nerve

The vagus nerve is the 10th cranial nerve and means “wandering”, in Latin, as it does, down both sides of the body. It balances the nervous system and helps with major functions that keep us alive. The vagus nerve connects and communicates with vital organs in the body that include the brain, heart, lungs, gut, liver, spleen and kidneys. It is responsible for parasympathetic functions such as rest and digest, heart rate, sexual arousal, salvation, and urination. The vagus nerve also controls your muscles for speaking, swallowing and plays a role in satiation. Acetylcholine is a neurotramitter released by the vagus nerve that tells the lungs to breathe, to slow our pulse and tells our body to chill out. Gut feelings are real; the vagus nerve communicates through the brain-gut axis.

Your vagus nerve function is measured, most commonly, by your gag reflex or your heart rate variability. Once the strength is determined it is known as your vagal tone. A low vagal tone is known to cause stress and chronic inflammation throughout your body; which is consider the root cause of disease. There are a few ways to stimulate your vagal tone naturally: splash cold water on your face, breathe deeply, consume probiotics, take cold showers regularly, meditate, get a massage, hum, sing or gargle. A wonderful example of someone who mastered the stimulation of the vagus nerve naturally, is Wim Hof. He designed the Wim Hof Method that uses the three pillars breathing, focus and controlled exposure to cold to improve his and many others, quality of life. You can learn more about him here. There is also a procedure called Vagus Nerve Stimulation that is FDA approved and requires you to surgically have a small device, similar to a pacemaker, implanted into your chest. A magnet is used to stimulate electrical pulses to regulate the vagus nerve daily.

A strong vagal tone is important because it reduces inflammation, strengthens memory, allows you to recover quicker from stress, injury or illness. It can lower your heart rate, blood pressure, and fear/anxiety responses. The vagus nerve is an important link between nutrition, psychiatry, neurological and inflammatory disease. There was a recent study that showed positive emotions change the vagal tone for the better. It is very true, the mind and body are one. Stay well.

Cacao

CACAO The warm, creamy, bitter flavor enveloped my mouth and as I swallow, I notice a hint of spice lingering behind. It tastes nothing like the Hershey bars I ate growing up. Instead, there was depth to it. I finish the cup as I sit in silence. A few minutes later a calmness comes over me, all the while I felt bliss bubbling up from within. It was a wonderful way to start my day.

The difference between cacao and cocoa is that cacao is made from the raw bean that keeps living enzymes and removes fat. While cocoa is made from roasted beans and loaded with refined sugar and calories.

Cacao is a superfood full of phytonutrients and powerful antioxidants. It is also one of the highest sources of polyphenols and with high amounts of flavonoids, magnesium, phenylethylamine and sulfur. Theobromine, meaning “food of the Gods” is good for our overall health but also the ingredient that dogs can’t break down, which can make chocolate deadly for them to consume.

Some benefits of cacao are that it lowers blood pressure, supports a healthy heart with blood thinning properties and high flavonoids that boost production of nitric oxide, which causes blood vessel to open and relax. An example of this that has been studied is that of the Kuna Indians from Panama. They consume 3-5 cups of cacao daily and have extremely low blood pressure as they age and rare cases of cardiovascular disease. It was intriguing to see from this study, they attribute this to cacao.

While researching, I came across another study done by Sarah Jackson, from UCL. It showed that people who ate chocolate, specifically dark chocolate, daily were 70% less likely to report symptoms of depression. This may have something to do with the fact that cacao contains anandamide, the “bliss molecule” and has additional compounds that slow the breakdown of anandamide, allowing an elevation in mood from eating. So enjoy chocolate daily, especially if it contains 60%-70% cacao and be a healthier and happier you.

After experiencing the magic of cacao and then learning all of this valuable information on it’s many benefits; I am going to continue to start my day with a warm cup. I set my intention for the day, complete my gratitude practice, slowly sip my warm cup of cacao and I feel more fulfilled. If this resonated with any of you, feel free to give it a try. Here is a recipe I tend to use. Note: Do not use regular milk when preparing cacao or allow any liquids to boil. Doing either will affect the potency of the cacao.

Healthy Hot Cacao Recipe

• 3 tablespoons of cacao powder

• 1 teaspoon reishi mushroom powder

• 1 teaspoon lions mane mushroom powder

• 1 teaspoon ashwagandha powder

• 1 teaspoon maca powder

• 1 cup of water

• 1/2 cup hemp milk or plant based milk of choice

• 1 red date

• drizzle of manuka honey

• 1/2 teaspoon of cinnamon

• sprinkle of cayenne

  Blend in a blender for a frothy texture or mix well before drinking. Enjoy slowly, savor the goodness and stay well.

Herbal Silkie Chicken Soup

HERBAL BLACK SILKIE CHICKEN SOUP Black silkies are a type of chicken popular in China. Chicken soup in general is considered a comfort food and typically prepared when feeling under the weather. The same applies in Asian culture where black silkie soup is prepared for it’s medicinal properties. Black silkie chickens have double the powerful antioxidant, carnosine, than regular chickens and a lower fat content. When I prepared my soup, I added a bunch of herbs from the Asian market to give the soup and my body an extra dose of goodness. Below is the recipe I followed:

• 6 cups of chicken stock

• 1 black silkie chicken - head and claws removed

• 12 grapes squashed

• 1 onion and 2 scallions

• 3 garlic cloves

• 3 inches of fresh ginger

• 2 large carrots

• 4 celery stalks

• 5 pieces of astragalus - adaptogen-enhances the immune system-reduce inflammation

• 10 hawthorn berries - improves heart function-reduce anxiety-aids digestion- reduce inflammation

• 10 black dates - boost energy-strengthen bones-protect your brain

• 10 red dates - stimulate production white blood cells-enhance immune system-decrease cholesterol

• 30 wolfberries - improve eye function-anti aging properties-enhances immune system

• 5 codonopsis - lowers blood pressure-strengthens immune, respiratory and digestive systems

• 18 dried longan - enhance immune system-glowing skin-reduce stress-help with insomnia

• 20 woodear mushrooms - lower cholesterol-more protein and less fat then most mushrooms

  I start by bringing a pot of water to a boil. I cut the head and claws off the silkie chicken and cut the chicken into pieces. Then I drop the pieces of chicken into the water for a few minutes to essentially clean it. From there I put olive oil in a pan and brown the garlic, ginger, onion, scallions, carrot, celery and grapes. After about 5 minutes transfer everything in the pan, into the crock pot turned on low. In a bowl with fresh, filtered water soak the dried herbs: astragalus, berries, dates, codonopsis and longan. I call this process “bringing back to life”, since this is essentially re-hydrating the herbs. After about 20 minutes rinse the herbs and place them too, into the crock pot with the remaining chicken, stock and mushrooms. Let this cook on low for 6-8 hours. The result is a savory, sweet, warming bowl of deliciousness. I remove the astragalus and codonopsis before eating but the remaining ingredients are all edible. Just be careful, don’t choke - the dates and hawthorn berries have pits. If you make a large batch, this will last in the refrigerator for 4-5 days. Stay well.

Kimchi Jjigae

KIMCHI JJIGAE It’s that time of year again. Dreaded colds and sinusitis are running rampant. For the past week I have been dealing with the head and nose then the chest and cough. I tried conventional over the counter medicine along with ginger tea and loquat syrup but I needed something more. (All of my birthday celebrating didn’t help, I am sure.) So I decided to research kimchi. Kimchi (fermented cabbage and veggies) produce a good bacteria, Lactobacillus sakei, that is present in healthy sinuses. Some people put the juice up their nose with success but I was looking for other options. I stumbled on a recipe for kimchi jjigae, a spicy Korean stew. I made a grocery list and traveled to the nearest Asian Market (in Marlboro), came home and prepared the delicious dish. I started with oil, garlic, ginger, shiitake mushrooms and onion. Next I sliced spork belly into bite sized pieces and threw in 1/2 cup of tofu. Then 2 cups of kimchi with juice along with 1 cup of water. Lastly the sauce - 1 tablespoon of pepper flakes, soy sauce and Korea chili paste. Bring it all to a boil and then simmer for 30-45 minutes. Cut up green onion and turn off heat. Boil some rice to serve with the stew and enjoy! It is mighty spicy but I am looking forward to savoring bowls of this over the next few days. Stay well❤️

Jamu

MAGICAL ELIXIRS JAMU PART 1 Jamu is a word in Javanese tribe language that means traditional medicine from plants. In Javanese culture, they believe that all disease can be cured. Jamu is an ancient tradition from Indonesia, that has been practiced for 1300 years. It is a drink that is considered a form of medicine, made from parts of plants such as leaves, bark, fruit, flowers or roots. It is drunk daily to maintain good health and prevent disease. The ingredients will vary on the ailment being treated and the taste will vary on the ingredients added. Jamu is produced a couple different ways. The first that we will discuss in this post, is the fresh ingredient jamu, which is drunk fresh and cold. The second, boiled jamu, which I will discuss in Part 2, is made of fresh or dried materials, and then boiled to form a decoction, used for curing or preventing disease. This can be drunk warm or cold and has many variations.

Traditional jamu is made from ginger, tumeric and tamarind. I feel that inflammation is the root of all disease and all 3 of these ingredients have anti-inflammatory properties and are high in antioxidants. They improve brain function, have anti-cancerous properties, lower risks of heart disease and have anti-viral and anti-bacterial effects.

The steps to a traditional fresh jamu brew are as follows. Gather 3/4 of a cup of each: fresh tumeric root, ginger root and tamarind. Wash both the tumeric and ginger, peel and cut them into small pieces. Place them into a mortar and pestle. Next, break the shell of the tamarind and place the fresh flesh into the mortar and pestle with the roots. Grind until fragrant and then fill the mortar and pestle with fresh water. Let this sit for a few minutes. Then pour the water into a glass jar through a fine mesh strainer. Continue the process an additional time to fill a glass bottle. Drink a cup a day and keep refrigerated. This should last you 3 to 4 days.

Jamu is still used today in Indonesia. If you ever happen to travel there be sure to try one of their many variations. In the meantime, why not try adding this to your wellness routine for yourself or loved ones right here at home? Cheers to good health. Stay well.

Float Therapy

FLOAT THERAPY aka SENSORY DEPRIVATION Float therapy was developed as a research instrument in 1954 by John C. Lilly M.D. The early isolation tank was quite frightening, requiring you to wear a black mask in the tank. However, over time this was omitted when discovered that epsom salt solution density 1.30 grams per cubic centimeter allows for one’s own body to float supine. While in the tank you are cut off from sound, light and gravity, isolating you from all sensory input. The temperature in the tank is between 93 and 94 degrees. Most float sessions last from 1 to 2 hours and some benefits of floating are relaxation, rest, pain relief, meditation, heightened levels of introspection and improvement of sleep. It can also enhance awareness of ones body, cause you to lose track of time, cause the brain to produce hallucinations and enhance creativity.

For the first time floater, here are a few tips. There is a shower in the room and you should shower before and after the float. Be sure to use the ear plugs provided before you enter the pod or cabin. If you have any skin lesions apply ointment to them before entering. If not, the salt can cause irritation that will last 15 minutes or so than dissipate. If possible try not to get water in your eyes. It stings as well. If you happen to, exit from the tank and rinse your eyes with fresh water. There is music that plays and first 10 minutes and the last 5 minutes. Once you exit the tank there a filter that cleans the water in between sessions. You will hear it start, so be sure to exit the tank before that begins. When pregnant, floating can be extremely beneficial especially in the later stages but as always get permission from your doctor before doing so.

I love floating and do it regularly. If I am feeling stressed and have something on my mind, I feel like the 90 minutes really helps me work through things. I also enjoy the forced meditation aspect of it. Being a LMT, my job is physically demanding. Doing 20-30 hours of massage weekly really takes a toll on ones body. That’s why self care is especially important. Floating helps to relax those tight muscles and calm the pain. When I come out, I am completely relaxed in my mind and body. I have the best sleep of my life after too. I call it my monthly dose of clarity. It is a reset of sorts. Once I tried it, I was hooked. It was something I never knew I needed. In a world where we are always on, it is nice to turn off and let go. If you feel intrigued, please give floating a try. It is a wonderful addition to self care and self love practices. Stay well.

Activated Charcoal

ACTIVATED CHARCOAL Activated charcoal, also called activated carbon, is wood, peat, coconut shells or saw dust heated to very high temperatures to increase it’s absorption powers. It is normally taken by mouth in a pill or powder form and traps toxins and chemicals in the gut and carries them out of the body in feces. Some of the benefits of taking activated charcoal are: to promote kidney health, to treat intestinal gas, to filter water, to treat diarrhea, to whiten teeth and maintain good oral health, to use for deodorant, to treat skin infections, to treat overdoses or poisoning, to prevent hangovers, to reduce cholesterol, to maintain beneficial gut bacteria, to detoxify the body and to fight viruses and bacteria. In my personal experience, I have used activated charcoal and betonite clay for a detox a few times a year. I also take activated charcoal to prevent a hangover. It must be taken at night though, before the alcohol has been processed through the body. It won’t work if taken the next day. When you take it, be sure to stay well hydrated the day of and the day following. I use it in a mouth wash daily as well. Please be mindful, activated charcoal not only absorbs toxins and chemicals but also healthy minerals, antioxidants, medication and birth control pills and can keep these things from entering your system. It is best to take activated charcoal a few hours after the medications and vitamin supplements so it doesn’t interfere with their absorption. When used properly, it is a useful substance, one that you can benefit from adding to your wellness cupboard and using as needed. Stay well.

Sulforaphane

SULFORAPHANE Sulforaphane is an antioxidant that stimulates phase II detoxifying enzymes that provides protection against certain carcinogens and toxins. It is found in cabbage, kale, radishes and all other cruciferous vegetables. The two most rich in sulforaphane are broccoli sprouts and cauliflower. When these vegetables are chewed it creates a chemical reaction that produces sulforaphane. It is best to eat these vegetables raw or lightly steamed and add mustard seed to the vegetables before eating. By doing so, you can maximize the content of sulforaphane you ingest. Some of the benefits of sulforaphane are: healthy aging, increases immunity and defense against disease, favorable impact on autism, support for the cardiovascular system and improves gut health. I have attached a video of Dr. Rhonda Patrick, discussing the importance of sulforaphane in more detail. While you are cooking, cleaning, working, chilling or commuting give this a listen. Enlighten yourself to simple choices that lead to better wellness for you and the ones you love. Dr. Rhonda Patrick is brilliant and this video is full of valuable information. Stay well.

Kombucha Brew

KOMBUCHA BREW Friday night fermentation. Steps of my kombucha brew. I will detail these steps as if you are new and starting your first batch. Boil water and pour into a large half gallon mason jar 3/4 of the way. Put 5 tea bags and a cup of sugar per jar. Let it cool to room temperature. Then add the Scoby and 1 cup of kombucha to the jars with tea and sugar and cover with cloth and a rubber band to ferment in a dark cupboard for about 7 to 14 days. After a week, taste your brew and see if it’s to your liking or needs to ferment longer. The longer it ferments the more tart and vinegary it becomes. Once it’s ready, set aside the scobies (each brew you get a new scoby - it’s part of the fermentation process) and reserve a cup of kombucha for each jar to restart the process. Take the remaining kombucha and add some fresh juice combinations to it. For your new batches the process starts again. Be creative with flavors, sip slowly, savor the goodness and stay well.

Lumbar Back Stretcher

LUMBAR BACK STRETCHER We all spend too many hours a day sitting at desks, in cars, on planes or on the couch. Ever so often while sitting we are mostly looking down at our phone or computer. This causes unwanted pain to our back and neck. I was experiencing neck pain along with TMJ. My doctor said I was stressed but I didn’t feel stressed. I bought new pillows for sleeping and a wedge for reading. Nothing helped. Until one day a massage therapist friend of mine brought up my posture being off and recommended a lumbar back stretcher on Amazon for $25. I ordered it on the spot. It arrived a few days later and was a very light, small piece of arched plastic that is adjustable.  You simply put it in place and lay on it with the arch placed in the lumbar region of your back. It created curvature in the lumbar where it is needed and straightens out your shoulders and neck. I try to use it 10-20 minutes a day, on the floor or when I can in the steam room at my gym or in the saunas at the Korean Spa when I visit. It really works to loosen me up and after a year I have noticed a significant reduction in both my TMJ and neck pain. It was by far the best thing I purchased on Amazon to date. If you experience pain from sitting I highly recommend you try this out. I have attached the one I purchased but any lumbar back stretcher will do. Stay well.

Dry Brushing

DRY BRUSHING Our skin is the largest organ and our first line of defense. Dry brushing simply put is brushing done on dry skin with a dry, natural brush. It’s best done before getting in the shower. Take the brush and in strokes toward the heart, brush skin starting at the bottom of the feet and work your way up the body. It exfoliates the skin, increases circulation and lymph flow, reduces inflammation, increases muscle tone, stimulates the nervous system and helps eliminate toxins. For those with normal skin dry brushing is recommended three times a week. But if you have sensitive skin, start out dry brushing once a week so not to damage the skin. I also dry brush before going in a sauna or steam room. Dry brushing opens the pores and can allow for toxins to escape easier, allowing for a better detox. If you have the interest and time, dry brushing is a great wellness ritual to add to your routine. It’s an excellent way to maintain health and give your skin a radiant glow. Stay well.