heidiellawellnessandmassage

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

Add water, berries and honey to a pot and bring to a boil.
Turn down the heat and simmer for 45-60 mins.
Strain mixture into a jar (discarding the berries and ginger root) and allow to cool.
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 info@burkewellnesscenter.com. 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.

Sources:

Massage Therapy May Boost Immune Functioning

https://www.amtamassage.org/research/Massage-Therapy-Research-Roundup/Research-Roundup0.html

Cells and Organs of the Immune System

https://www.boundless.com/microbiology/textbooks/boundless-microbiology-textbook/immunology-11/overview-of-immunity-135/cells-and-organs-of-the-immune-system-694-3503/

Answers About Immunity

http://www.berkeleywellness.com/self-care/preventive-care/article/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!

New for October at Heidi Ella Wellness and Massage

The beautiful crisp Fall weather conjures up images of apple picking, crunching through knee deep leaf piles and…colds? Yes, sadly this is the beginning of cold and flu season. With that in mind, our focus this month will be Immune Boosting. Be sure to check back on the blog for educational posts and healthy, immune-boosting recipes!

October Special

We will be offering a special package of an Immune Boost Foot Soak with a 30 Minute Reflexology session targeting immune points along the foot. This 50 minute treatment is yours for $60.00 Be prepared to leave The Wellness Center restored and replenished and ready to tackle whatever comes your way. Book online here.

New for Heidi

Heidi just returned from an advanced workshop in Myofascial Release. She continues her excellence for working with clients to address structural imbalances caused by fascia. Her expert and well-educated hands will help you find new balance on and off the table. Book with her today and see how she can help you on your path to healing!

New for Janet

Feeling sluggish and rundown? Recovering from an illness or surgery? You may need some Manual Lymph Drainage. This gentle and relaxing modality can help encourage the lymph system and balance the body. Many clients report feeling relaxed and energized after. Perfect for helping to support the immune system for the beginning of Fall. Add a foot soak with Immune Boost for added benefit. Book today!

DIY Holistic Skincare Workshop

September 15, 2016 4:00pm-6:00pm

Heidi and Elizabeth will once again be leading the popular skincare workshop. This 2 hour workshop will give you the opportunity to learn about foods that enhance your skin’s own natural glow from Certified Nutrition Specialist Elizabeth Owens. Heidi Viverios will lead you through the dangers lurking in conventional skincare items and how to make your own safe and effective natural skincare products. $80.00 per person. Book online here or call 703-323-1563 for more information.

New Yoga Quarter Beginning with 2 New Classes at The Wellness Center

The Wellness Center offers a full range of yoga classes for everyone from the newest beginner to advanced yogis. Be sure to check out the website for a complete list and schedule.

New to the Schedule for October:

Hatha Yoga
Led by Janet Brown
Tuesdays 6:00pm (NEW)

Hatha yoga is the “yoga of balance”. In this class we will seek to unite styles and create inner awareness to bring your inner and outer body to a state of equilibrium. Perfect for the beginner or experienced yogi alike; this class is about YOUR yoga practice. You will be led through poses and breathing exercises that will foster knowledge and appreciation for your body in hope that you carry the balance created in class with you off the mat and into life.

Prenatal Yoga
Led by Janet Brown
Tuesdays 7:15pm
Saturdays 1:30pm (NEW)

We are pleased to continue offering Prenatal Yoga at The Wellness Center this quarter. 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.

The Wellness Center is a full-spectrum healing center offering massage therapy, acupuncture, yoga and Pilates We seek to keep the class sizes small to encourage questions and discussion. Please dress in comfortable clothes you can move in. You should also bring a yoga mat. All other props will be provided for you at the studio.

Recipe of the Month: Ayurvedic Postpartum Porridge

From an ayurvedic perspective, the mother is supposed to rest and recuperate the first 42 days after childbirth. During this time she should eat soothing and lubricating foods that restore inner heat and keep the mother hydrated. Today, we will look at an easy to prepare breakfast staple that will encourage healing and milk production.

Cook Time: 30-40 mins

1/2 c rolled oats

2 c water

1 tbsp of ghee (clarified butter)

1 tsp cinnamon

1/2 tsp cardamom

1/2 tsp fenugreek

1/2 tsp ground ginger

maple syrup to taste

Cook the oats and water for 30-40 minutes. The ending porridge should resemble a thin soup. In the last 5 minutes of cooking, add the remaining ingredients. Should be eaten warm, but not too hot. Adding chopped sweet almonds would also add additional pacifying and healing qualities, in addition to protein and milk production benefits. The oats and the fenugreek also promote lactation. The ginger and the cinnamon are warming and promote healing. Bring this dish to a new mother…and then do some laundry and hold the baby while she eats. 😉

Holistic Postpartum Care

In many traditional cultures, mothers spend the first 40 days of the postpartum period being cared for by family and friends. They remain home to heal from the rigors of childbirth and learn about their new baby. As she heals, she is given specific foods and holistic treatment to care for her, body and soul.

In several European countries, women after childbirth are assigned postpartum helpers to help make sure the mother and baby unit are allowed to bond, to facilitate successful breastfeeding and to make sure the mother can focus on rest and recovery. They also put an emphasis on whole body recovery, including pelvic floor health.

In the United States, help is often a luxury and maternity leave is not always a given. It can be difficult to care for mom and baby after birth. We will now talk about some ways to help the healing process and make the transition into motherhood easier.

Herbals Sitz Baths

A sitz bath is a shallow pan that is used to help promote healing in the pelvic floor region. It can contain herbs and salt or just plain warm water. The herbs are usually astringent, healing and tonifying herbs to help promote blood flow and reduce inflammation. You can find many pre-made postpartum herbal mixes or check here for a DIY version.

Belly Binding

Many traditional cultures use belly binding as a way to encourage the involution of the uterus and support core muscles after childbirth. After the initial treatment, the mother will learn how to use the wrap herself in order to continue getting the benefit in the postpartum period. Many women find this to be especially useful post-cesarean.

Postpartum Massage

Postpartum massage helps the mother recover after pregnancy and childbirth. It can also help to the mother begin to be in her new body, that for better or worse, has changed. The therapist will use gentle massage techniques, hydrotherapy, manual lymph drainage and other customized therapies to help promote healing and restore the mother’s health and wellness.

Placenta Encapsulation

This is the process of drying and preparing the placenta for ingestion. Traditional Chinese Medicine has promoted the use of placenta encapsulation for thousands of years. It is believed to help with postpartum mood and hormonal regulation. While much of the information regarding efficacy is anecdotal, it is has not been researched in great depth. There is also not a risk to the mother if she is ingesting properly prepared pills. Be sure to look for a placenta encapsulation specialist that is trained in the proper handling of placentas.

Nutrition

Nutritional needs change from pregnancy to postpartum. You may have increased (yes, that says increased) nutritional needs to help your body heal and to keep up with breastfeeding. While you will be encouraged to continue taking your prenatal vitamins, you may also need to increase your calcium intake as well. This can be through food sources and/or supplements. Healthy fats will also help promote recovery and help produce balanced milk. If you are unsure of your nutritional needs, many nutritionists specialize in prenatal and postnatal heath and wellness.

Exercise

Exercise in the postpartum period is key for maintaining overall health and supporting a healthy balance of physical and emotional health. Moderation is key. Too much and you can do damage that has repercussions years later. The core and pelvic floor will need time and support to return to normal after childbirth. Working with an expert in postnatal exercise can help you get back into your body in a safe manner.

Sources:

Postpartum Maternal Health Care in the United States: A Critical Review

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595301/

Postpartum Belly Binding

http://thesnapmom.com/postpartum-belly-binding/

Placental Encapsulation

Placenta Encapsulation

Postpartum Counseling: Diet, Exercise and Nutrition

http://www.arhp.org/publications-and-resources/quick-reference-guide-for-clinicians/postpartum-counseling/diet

You Don’t Have to Be Normal: The Reality of Postpartum Fitness

http://breakingmuscle.com/womens-fitness/you-dont-have-to-be-normal-the-reality-of-postpartum-fitness

Product of the Month: Herbal Postpartum Sitz Bath

sitz-bath

It is no secret that childbirth can be difficult on the body. Our Herbal Postpartum Sitz Bath can help to soothe tired and inflamed areas. It contains gentle herbs to restore and tonify as well as astringent herbs and salt to heal and comfort. Each bag contains enough mix for 3 sitz baths in the postpartum period.

Our sitz bath contains:

Sea Salt
Lavender
Calendula
Uva Ursi

This is an excellent addition to your own birth kit for after baby or as a gift for a mom-to-be. $15.00 per bag

September Special: 15 % off of Postnatal Massage

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September will be devoted to Holistic Postnatal Health. We will be offering 15% off of all in-house postnatal massage sessions. This massage treatment combines Swedish massage, gentle lymph drainage and stretching with essential oils to help new mothers heal from childbirth and grow into their new bodies. This is best for women that are 4-6 weeks to 3 months after childbirth.

Want to have an even more relaxing and rejuvenating experience? Add a foot soak to your postnatal session for $20.00 extra. You will leave feeling ready to take on those sleepless nights….

Be sure check back on the blog for other holistic postnatal wellness offerings and education this month.

Starting with All-Natural Skincare

Heidi of Heidi Ella Wellness and Massage recently co-led a workshop on using all-natural skincare products that you can make at home. In this workshop, the attendees learned about nutrition for optimal skin health and the hidden ingredients in your average skincare products that contain (among other things) hormone disruptors, carcinogens and immune suppressing ingredients. She taught the group how to make a gentle oil-based skin cleanser, a refreshing facial toner and a rejuvenating skin moisturizer. These products contained only all-natural plant-based oils and no preservatives or harsh chemicals.

Oil-based skin cleanser? Homemade products? I was intrigued. How would this work? Was it cost effective? How long do the products last? I sat down with Heidi and asked her about her experience with switching to all-natural skincare.

Buying all-natural skincare products often turns people off because of the price. How does the process of buying the ingredients stack up to conventional skincare products one could get from the drugstore or a large chain store?

Making your own skincare products at home is a very economical alternative to buying ready-made products from a natural food store or website. The initial cost of getting the ingredients can seem expensive, but when you cost out each use it is as expensive as conventional skincare items. I recommend sharing the cost with a friend who is also interested in making their own all-natural skincare products. I found great prices for the oils needed on Amazon.com and through Mountain Rose Herbs. I found the recipes on Jenni Raincloud’s wonderful blog. There are many recipes for all skin-types.

The first thing that jumps out at me is “oil-based cleanser”. Cleaning with oil? How does that work? Does it work for oily skin?

Many people worry about the effectiveness of oil-based cleansers at first. But it is a “like with like” philosophy. The oil works to gently remove the skin’s own oils and impurities without stripping the skin like soap-based cleansers. You also gently massage the face for longer than a traditional cleanser. This helps to encourage the collagen in the skin to make the skin more elastic and supple. I am always amazed at how soft and rosy the skin is afterwards. The oil-based cleanser works for all types of skin: oily, dry, sensitive or combination.

Is there any caveats you would offer to someone looking to switch from conventional skincare products to all-natural?

Yes. The only one I would offer is that it may take time for the body to adjust to the new skincare routine. As with anything, the body’s reaction to soap-based cleansers and harsh chemical toners will be different than an oil-based cleanser and natural moisturizers. Your skin will need time to acclimate to the new products and learn to produce less oils/protective measures. If you notice a change, be patient and continue using the product for at least a week. For others the transition may be much more smooth. It depends on several factors: age, skin sensitivity, etc. I have really enjoyed using the all-natural skincare products. My skin is smoother. I have noticed a remarkable disappearance of sunspots. And as someone who has experienced my fair share of sun, this is a pleasant change. I would highly recommend switching to anyone.

Will you be holding another workshop anytime soon?

Yes. Elizabeth and I will be holding another workshop in October. We will be discussing nutrition for skin health and all-natural skincare. We will also be making a selection of skincare products for you to bring home and try for yourself. (Oil-based Cleanser, Facial Toner and Moisturizer) The workshop with be held in October. Call The Wellness Center for more information.

Author: heidiellawellnessandmassage