Indulge

Now that cool Fall weather is upon us, it is time to indulge is some treats that are in season and have health benefits.

1. Hot apple cider

Ideally from a local orchard (we have great access to local orchards here in Maryland), perhaps spiced with cinnamon, maybe sweetened with a little maple syrup. The local apples are a seasonal fruit, a perfect food for you body in the fall, and the cinnamon will help warm you as we enter the colder weather. Maple syrup is a wonderful natural sweetener that helps build qi in the body (use in moderation).  And an apple a day...may lower cholesterol and increase cardiovascular health.

2. Brussel Sprouts

Brussel Sprouts are delicious prepared with some soy sauce (regular, gluten- free and/or reduced sodium): cut them in half and toss them in a bowl with some olive oil and soy sauce, then bake in a 375 degree oven (in a baking dish or flat pan) until they smell aromatic (30-45 minutes). Cooking time varies depending on the size of the sprouts and how firm you prefer them.

3. Cauliflower

Cauliflower is scrumptious when mashed: steam the cauliflower until soft, then mash as you would potatoes, either with a mixer or by hand. You can add whatever seasoning you like. Be aware that cauliflower is more moist than potatoes, so you will likely not need to add much, if any, liquid. Try a spiced up version by adding some red pepper flakes and spicy mustard!

Bonus: In addition to eating in season, there are great health benefits to both Brussel Sprouts and Cauliflower: they both support your body's (1) detox system, (2) antioxidant system, and (3) its inflammatory-response system. These are key to keeping your body in balance and maintaining wellness. So eat up! 

Donate

St. Basil the Great says “…the garment hanging in your wardrobe is the garment of the one who is naked; the shoes you do not wear are the shoes of the one who is barefoot…”

Now is the perfect time to pull out those items of your wardrobe that are not of use to you. A great item to donate this time of the year is winter coats that you know you won't be using as they will be available just before cold weather hits. 

Take an inventory. Are there items that you are not using and could be used by your fellow human beings?

Bonus: getting rid of physical clutter frees up mental and emotional space in you. You may be surprised at how different life feels by simply letting go of some physical items you were holding onto. 

Fall Reminder: Keep a Scarf Handy

Now is the time of year that many people get sick.

The changing weather is partly to blame when you accidentally expose yourself to chilly winds, and they always creep up faster than you remember! 

So tuck a scarf into our bag or car, and wrap your neck up if there is a chill in the air, especially if you will be at a sporting or other outdoor event (Pumpkin patching? Apple picking?) for a period of time.

Bonus if you make the scarf yourself or buy from a local merchant! What are some of your favorite Ellicott City stores? Perhaps it is time to peak around. Fall Festival is this weekend.

Healthy Eating: Meal Timing and Snacks

Meal timing is very important to make sure you keep your metabolism active. You should be eating every 3-4 hours. This can be tricky at times when life is busy. Be sure to plan ahead in a way that works for you! This might be specific meal planning and snacks every day, or it might be just having a couple healthy quick-grab-snacks stashed away in your car or bag.

A couple snacks we endorse: 

-        Organic cottage cheese and a banana (don’t leave this one in your bag too long!). 

-        Rice cake with peanut or almond butter.

-        Hard-boiled egg with some carrots on the side (try dipping the egg in mustard…it’s delicious!).

-        A serving of nuts with dried fruit mixed in.

For those times when you are really pressed for time there are some inexpensive tricks you can put into place:

-        Hard-boil eggs in batches and keep them ready in the fridge to grab.

-        Make your own packets of peanut butter in tiny Tupperware-type containers (this allows peanut butter to be portable AND controls portion size).

-        Mix your own servings of nuts and dried fruit. It will keep for months in a closed container.

Another day we will discuss pre-made bars (protein, granola, etc.) and how to choose a good one for you! Happy eating all.

Happy Chinese New Year!

The 2012 Lunar year is the Year of the Dragon. In Chinese astrology, the Dragon is a symbol of royalty, strength, and excellence. The Dragon is held as “kingly” because it was composed of the best parts of the tiger, the fish, the snake and the eagle. There is a vitality and positive energy rising with this Dragon that will be available to you. So this year, let’s take the best parts of life and expand on them.

2012 actually ushers in the Water Dragon, which is great because some of the outlandish characteristics of the Dragon (unpredictability, intensity, potentially poor decisions) are tempered by the spirit of Water: wisdom and a deep calmness.

So this is the year to take risks…after careful consideration. This is the year to exert your power…gently. Many aspects of life have the opportunity to come together more harmoniously this year. What changes will you implement?

Happy Thanksgiving!

We have many things to be thankful for this year. First and foremost, we are thankful to all the people who make our healing possible: each and every one of our patients and clients, each person who refers another, and all of the many people who support us in our personal and professional lives. 

Thanksgiving marks one year in our new space, and of  the Sage Center for Wellness name and all that it stands for: wisdom, heart-felt care, and touching people's lives. True "wellness" is like a pebble thrown into a pond...it ripples out far beyond the center. Each time we help someone on their wellness path, the changes they experience in their life ripple outward and touch a potential infinite number of loved ones and strangers. We are so grateful to be part of this movement.

We wish you a Happy Thanksgiving! Below is a meditation to help you give thanks.

Gratitude Meditation: A Way to Give Thanks

Lie on your back. Be on the floor, the bed, a yoga mat, or wherever you are comfortable.

Close your eyes.

Place one hand just above your belly button. Take a deep breath while paying attention to your hand. Keep breathing, each time a little more deeply until you feel your hand rising with each breath.

When a thought comes up, say thank you (silently).

After a few minutes, start to picture the color white.

Allow the white color to expand and get brighter.

Notice how you feel in the presence of the color.

Notice what your breath is doing.

Keeping the color white present, think of one thing you are grateful for. Big or small, seemingly insignificant or hugely significant.

Acknowledge what this thing brings to your life.

Notice what feeling comes up when you think about this thing.

Notice what happens to

your breathing with the hand on your belly.

Say thank you to the thing you are grateful for. Say it a couple times.

Notice how you feel saying thank you.

Bring your focus back to the hand on your belly. Take a few final breaths, 

and open your eyes.