Recipe of the Month: Elderberry Syrup

Shorter days, more inside time and colder weather take a toll on the immune system. Elderberry syrup can help with immune support and has been shown to shorten the duration and severity of illnesses. It is a tart and tasty supplement that is easy to make.

  • 4oz Dried Black Elderberries
  • 4 c Water
  • 2 tbsp Fresh Grated Ginger
  • 1 1/2 c Molasses or Raw Honey


  1. Add water, berries and honey to a pot and bring to a boil.
  2. Turn down the heat and simmer for 45-60 mins.
  3. Strain mixture into a jar (discarding the berries and ginger root) and allow to cool.
  4. Once cool, add molasses or raw honey.

This blend will be slightly different from the store bought varieties. The amount taken will be the same (1tsp for maintenance, 2 tsp for active illness). The molasses contains minerals like magnesium and iron as well as B vitamins. The local, raw honey can also provide  allergy support. It just depends on your needs and taste desires. Molasses can be an acquired taste. But either way, you will have something that will help your family through cold and flu season.


November at Heidi Ella Wellness and Massage

It’s hard to believe that November is already here. It seems like the end of the year flies by. Soon it will be Thanksgiving and the holiday season. This month we are highlighting our appreciation of veterans here at Heidi Ella Massage and Wellness.

Special of the Month

We will be offering a free 30 minute massage to veterans during the month of November. You can use this as a stand-alone or upgrade to a 60, 90 or 120 minute session. We truly appreciate all that you do for this country. You can book online or call to make an appointment.

At The Wellness Center

Veteran’s Day of Wellness

In honor of Veterans Day, we would like to show our appreciation to all the men and women who have bravely served our country.  If you, or someone you know, are dealing with the physical and/or emotional challenges of a past deployment, we would love to provide you the opportunity to join us for a special Veterans Day of Wellness.  This mini-retreat will offer a well deserved Veteran a chance to enjoy the benefits of yoga, acupuncture, and a customized massage or bodywork treatment specialized to address your specific concerns.  They will also gain practical tools to handle stress and pain on a day to day basis more effectively.  In addition, light food and drinks will be provided.

A holistic approach including massage, acupuncture and yoga has been proven to:

  • Relieve PTSD Symptoms
  • Improve Mobility   
  • Relieve Pain                                                 
  • Regain Natural Movement
  • Reduce Anxiety and Depression           
  • Improve Sleep
  • Reduce Stress, Irritability and Anger 
  • Aid Rehabilitation
  • Reduce Scar Tissue and Adhesions     
  • Regulate Emotional and Physiological States

This special event is provided at no charge to the participants thanks to generous donations from the staff and clients of The Wellness Center. It’s our way of saying ‘Thank You’ for all you do!

Registration Deadline: November 5th, 2016
Although we would like to accommodate as many people as are in need, space is limited to only 12 participants, so please register by November 5th. Reserve your spot today by calling 703-323-1563 or email at Transportation may be arranged if needed.

Prenatal Yoga

There is still space available in the Saturday afternoon class. This Yoga series will be devoted to learning asana (postures) and pranayama (breathing) to prepare for childbirth. We will use gentle and restorative yoga and breathing exercises to strengthen body and mind in anticipation of labor.  Part Yoga, part childbirth education, this class will see you challenged in the second trimester and supported in through your third.

You will need to bring your own mat to class, but all other props will be provided. The class size is small and questions/discussion is encouraged. The class is held at 1:30pm-2:30pm on Saturdays. Check out the website for more information.

Yoga and Acupressure for Labor Workshop

  • November 5, 2016
  • 3:00-4:30pm
  • $110.00 per couple

In this partners class, you will have an opportunity to learn how yoga, acupressure and essential oils can help to maintain your well-being during labor. It is a fun and interactive class that gives you tools for early and active labor. You will need to wear loose fitting clothes you can move in. One yoga mat per couple will work. You will also receive a special “labor blend” of essential oils to bring with you to your birth setting. Call The Wellness Center (703-323-1563) for more information or to sign up. Space is limited!


Massage and the Immune System

Immune 101

Your immune system is a complex network of systems that work together to keep the body healthy. You have white blood cells that fight infection and cleanse the body. The lymph system acts as a network for clearing and filtering debris after the white blood cells have done their job. The microbiome in your gut helps to produce good bacteria that fight infection and promote health and well-being (both physical and mental). Your skin acts as a barrier that keeps out foreign particles and maintains proper temperature/fluids/etc. Your endocrine system regulates body temperature to raise temperature as needed to fight infection. All of these systems working together help to keep you healthy. You, in turn, support them by drinking adequate fluids, eating healthy foods and getting plenty of exercise. But did you know that massage therapy can be part of your self-care for keeping your immune system healthy, as well?

Massage for Immune Health

How can massage help? For starters, massage can help reduce the effects stress has on the body. If your system is constantly undergoing an elevated stress response, it gets run down. This decrease in your immune system can leave you vulnerable to sickness. Research has shown that massage can increase the number of white blood cells in the body, as well. These killer cells that are produced by the body help to target infectious agents that enter the body. Massage can also help to regulate fluid and hormone levels in the body. In these ways, massage can help support a healthy immune system. But massage therapy should be used as  preventative maintenance in this case. It is not a good idea to get a massage when you are sick. If you feel like you are coming down with something or are actively sick, it is best to stay home and get plenty of rest and fluids.

Self-care for Immune Health

Besides getting regular massage, nutrition and hydration are key to a healthy immune system. Many of us are chronically dehydrated. This lack of fluids makes it more difficult for the body to filter and flush out germs. Eating foods rich in vitamins and minerals (especially Vitamins C and D and Zinc) can help a great deal during cold and flu season. You can also supplement, but getting these necessary nutrients from food sources is ideal. Some supplements are made from synthetic sources and are less digestible for the body. You can also do a daily routine of exercise to help boost the immune system. Moderate walking and light yoga (especially inversions like downward facing dog and standing forward fold) can help boost the lymph system and encourage proper filtering of the fluids within the body.


Massage Therapy May Boost Immune Functioning

Cells and Organs of the Immune System

Answers About Immunity

Essential Oil of the Month: OnGuard Protective Blend by doTERRA

This month’s focus at Heidi Ella Wellness and Massage is Immune Boosting. We are offering 10% off of the OnGuard Protective Blend by doTERRA. This essential oil blend has been used for centuries to help boost the immune system and has cleansing properties.

OnGuard Protective Blend contains:

  • Wild Orange Peel
  • Clove Bud
  • Cinnamon Bark/Leaf
  • Eucalyptus Leaf
  • Rosemary Leaf/Flower

This woodsy, spicy blend can be used topically and in diffusers to cleanse your home and protect your family. It also makes a great addition to DIY cleaners for the Fall and Winter cold and flu seasons. Stop by an pick up some today to prepare to keep you and your family healthy.

Or, stop by Heid Ella Wellness and Massage and take advantage of our special this month: 30 Minute Immune Reflexology with an Immune Boost (OnGuard) foot soak for $60.00.

And did you know that doTERRA has a whole line of OnGuard products? They have everything from hand sanitizer to toothpaste. Click here to check out the line. Ask Heidi or Janet about it and we can order it for you today!