East Coast Health & Wellness - 2021 Winter Issue Vol. 2

Special Issue 2021/22

EAST C OAST HEALTH & WELLNESS

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N O R T H E A S T F LO R I D A

special issue 2021/22

EAST C OAST HEALTH & WELLNESS

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CONTENTS 4

Lin Drechsler

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Your Authentic Self

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Nutrition & Exercise Under Control

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10

Self Care

13

Adapting to the ride of life with Wellness

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Yoga and Reiki Energy Healing

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St. Augustine Community Farmers Market

W holesome & H ealthy Desserts with A lms + F are

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R ecipes by: C hristine A pthorp, O wner of A lms + F are, a wellness bakery specializing Harvesting Aromatic Botanicals (cover story) in gluten free, dairy free, and naturally sweet desserts

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The History of Essential Oils

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Step Out of the Box

G luten F ree, Dairy F ree, and N aturally S weet Wholesome and Healthy Desserts

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B erry S cones

M akes 8 S cones Well Women 360 T otal T ime: 35 mins, Prep T ime: 20 mins, B ake T ime: 15 mins

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2 cups Confidence almond flourAmong Children Building Communication

½ cup tapioca flour 1 tsp baking Holistic Living & Healing Expo soda ½ tsp salt 1 cup berries (your favorite kind! ) ½ tsp vanilla ¼ cup pure maple syrup ¼ cup coconut oil, melted 1 egg (or vegan egg)

M ix together wet ingredients, then add in dry ingredients and stir until dough is formed. R efrigerate dough for 1 hour. F orm dough into a ball and press into an 8-inch disc. T hen with a sharp knife, cut into 8 triangles. O n a parchment lined baking sheet, arrange triangles 2 inches apart then bake at 350°F for 15 minutes.

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C hocolate F udge

All rights reserved. No part of this publication may be reproduced in any form by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the Publisher. All material is compiled from sources believed to be reliable, published without responsibility for errors or omissions. East Coast Health & Wellness™ and the Publishers assume no responsibility for unsolicited manuscripts or photos. East Coast Health & Wellness™ Text copyright © 2021 Photography © 2021 Digital © 2021 Introduction ©

G luten F ree, V egan, and N aturally S weet 2

M akes 8-12 Pieces

Bringing Community together through Wellness

Welcome to our premier issue of East Coast Health & Wellness.

I am so excited to see this magazine come to fruition and to be able to be a part of bringing our community together through Wellness.

After settling back into St. Augustine last year, from dividing my time between the Keys and Maine over the past 22 years as a Health Practitioner and Publisher and meeting many wonderful people along the way, I felt a need inside to bring people together to share their knowledge of Health & Wellness.

My hope is that the knowledge and education shared within the pages of this magazine, through the Healthy way.

As we are beginning to connect again, and reach out into the community, we hope you will join us in growing our community through Wellness. Please feel free to share your own personal stories with us.

Blessings, Lin Drechsler Publisher & Owner

special issue 2021/22

EAST C OAST HEALTH & WELLNESS

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CONTRIBUTORS:

PRODUCTION:

SPECIAL THANKS:

Wellspring Counseling and Health, LLC

Yvette Monell, Design & Layout

Madame Moon Distillations

Kim Hynes

Frank E. Berna, Copy Editor

Erika Cook

Carolyn Smallwood

Christine Apthorp

Debbie Sheme

Erin Madigan-Fleck

Lorraine Searle Leonora Hughes Raina Greening

Editorial & Advertising 941.735.8373

lindrechsler@gmail.com eastcoasthealthandwellness.com 4

Essence of Harmony, St. Augustine

Awaken your senses...

Internationally Licensed Aromatherapist from England Licensed Esthetician & Spa Consultant Usui Reiki Master/Teacher Spa Parties & Fun Sip & Soak Foot Baths

(mini facials with personalized steaming soaks infused with herbs,

Aromatherapy Blending Bar - custom blending oils and lotions with Natural products for sale

Lin is an Educator and Teacher to students of all

Lin Drechsler

94 1 -7 3 5 -8 3 7 3 lindrechsler@gmail.com

Your Authentic Self

by Wellspring Counseling and Health, LLC

Have you ever felt uncomfortable in your own body? Concerned that your emotional resilience may be waning? Wondered if your joy has taken a back seat and you are getting by without much grace and ease?

If personal growth is one of your goals and any of this resonates with you, an opportunity to assess your outlook follows. Personal growth may seem to be initially self-centered, but it is actually exponential, and has the powbeliefs and see how many you can answer truthfully.

“I learn from all of life’s experience.”

“Everything works out right for me.”

“I take responsibility for myself.”

“I like who I am.”

“I relax and do my best.”

family, work or even the world at large. We thought we had to live up to others’ expectations or live in a world solely consisting of obligations and

“I am humble before the wonder and beauty of God.”

some degree, but living with them today only brings additional stress. We sometimes live as partial holographic images playing out roles and hiding behind masks.

“I am in charge of my life.”

“I love being alive.”

“I always make a good choice for myself.”

Are you chasing your dreams instead of living them presently? Or do you have the courage it takes to follow your heart and be your authentic self?

If you have just realized that you may be out of sync with your authentic self, at Wellspring Counseling and Health, we have caring, experienced

Some of the greatest fears we face are the fear of rejection and the fear of abandonment. Many of these fears may have their roots back in childhood when being acceptable was paramount. So, in order to please the family, the teachers, or the kids at school, we needed (or thought we did) to re-

your goals. Each person is created with their own unique composition of peace with yourself and learning to live authentically with genuine connection to yourself will allow a greater intimacy within relationships, better health and outlook and the opportunity to maximize your contributions in life...

not who I really am! What happened? How did I become this stranger to myself?”

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Nutrition & Exercise Under Control but Still Not Losing Weight?

by Kim Hynes, MBA CIHC, Nutritional Health Coach Wellspring Counseling and Health, LLC

ARE YOU WORKING OUT AND EATING WELL, BUT STILL not able to lose any weight or feel your best? Is it really all about exercise and food alone?

Lack of sleep can actually contribute to weight gain, depression and food and exercising regularly. It can also contribute to an increased risk of developing heart disease, stroke, or heart attacks.

Let’s dig a little deeper.

People who get less than 7-8 hours of sleep are at the highest risk.

Most people report they don’t have deep sleep and don’t dream.

When clients are cleaning up their nutrition and getting exercise, but still haven’t lost the weight or not feeling well, we look to other

some, that seems very early, but the reality is we were meant to go to bed when it gets dark and meant to wake with the sun.

Other components to a healthy lifestyle include stress management, self care, career, relationships and one of the most overlooked...sleep.

Without sleep, weight loss through just adjusting our food and exercise will only go so far. Without sleep, our bodies cannot recover

day which causes imbalance in our cortisol levels. We need cortisol to energy drinks when we hit that late day slump. It can take up to 8 hours

a stressful day when your body is running on empty.

Many of my clients are reporting not being able to stay asleep or get to sleep. Many people don’t go to bed until very late and have less than 7 hours of sleep. In fact, some people even brag about being

with chemicals designed to preserve them and give them consistency which disrupts our hormones and our gut health.

honor you don’t want.

more > 8

Having too little sleep changes our decision making about all of our health choices. When we’re tired, we want a change of state. We foods to do that. People who sleep less tend to eat more calories and have a higher appetite for sugar.

We may not handle stress well when tired and the body cannot recover. The main hormones that are affected are insulin, ghrelin, leptin, cortisol and growth hormone. The change in these hormones can greatly affect our fat storage, our hunger level, our ability to feel full, and our stress responses.

So the question is, how can we get better sleep?

Strategies to get a better night sleep.

• Get daylight EARLY in the day. so you can sleep at night and wake up when the sun comes up.

• Exercise. Exercise and movement can help relieve anxiety. Reducing stress can help you fall asleep and stay asleep.

• Be consistent. Try to get to bed at the same time every night even on the weekends.

• Eat early. Eat your last meal 3 hours before you go to sleep. Digestion takes a lot of work.

YACHT CHARTERS

• Avoid too much alcohol. Alcohol helps you fall asleep quickly, but will disrupt your sleep later in the night.

•

Your body needs

be going down when we want to sleep.

• Blue light from phones, iPads and computers contributes to melatonin suppres-

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timer on and place your devices up at least an hour before bedtime.

•

• Take a cool shower before bed. perature and help you feel relaxed. A cool core and a dark and quiet room are essential.

• Cut out TV an hour before bed and read.

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is an escape.

• sleep.

Oils like vetiver and lavender can promote

Sleep tight and be well, my friends!

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A trend, a buzzword, a passing fad - self care has been called many things, but increasingly these days itś a tool for self-preservation.

Why is self-care such a challenge? Knowing how important it is to take care of ourselves, why do we struggle so often to find the time or the energy to do it? Sometimes even to be kind to ourselves?

Chances are, when you think of self-care, you picture any number of hobbies or activities you would love to fit into your day if only you had the time: massages, pedicures, a swim, a sunrise meditation. Social media is awash with smoothies, mantras and wellness rituals that are guaranteed to revolutionize your life. But while these pursuits are undoubtedly positive and beneficial, theyŕe only a part of your self-care story.

to be emotionally strong and she must still provide for them, but with less adult contact and outside support it’s a daily struggle.

The real challenge of self-care comes with learning to listen to yourself so that you can figure out your needs and address them.

Feeling frazzled after a difficult day? Perhaps ten minutes standing in the back yard with a warm drink would give you the chance to reset. Struggling to get going after a particularly bad night’s sleep?

Maybe take a few moments to sit quietly and focus on your breath.

Recognizing that her feelings were beginning to act against her well-being, she looked for a way to provide a boost to her day, a mental injection of positivity. She created her own self-care box.

This act is practical, positive and proactive. She said: ¨I have to be my own advocate. My mental health has to come first otherwise I cannot be there for my children. They’re anxious and worried about the future of course, we all are, but if all I want to do is hide away and shut out the world, I can’t do anything to help them.¨

Finding a balance of different self-care rituals that fit with the way you feel and what your body is telling you means giving yourself permission to do whatever you need to at that moment, without feeling selfish. Whether that’s letting off steam, taking a little time to be alone, exercising or enjoying a piece of chocolate cake - it’s about what’s happening inside of you. Your well-being and wellness come first. It’s time to make time for yourself.

Jo’s box is a simple but effective gift to herself. Her favourite chocolate, a book, candles, some reminders of great vacations and times with her children. A few notes written to herself reminding her of her own self-worth become renegade acts of self-care that will see her through turbulent times.

Acts of self-care will differ for every family, couple, or single set-up. It’s often seen as a deeply feminine term something men might struggle to access or apply to themselves. A concept that perhaps has run its course as wider society accepts the vital importance of robust mental health.

What gift can you give yourself?

Jo is a 41 year old single mom to two teenagers. The new normalhas been tough on her. Her nearly but not quite adults require her 10

version of you is nothing to feel guilty about. This version of you can give more, feel less stressed and anxious, this version of you can be the leader, parent, or partner you want to be.

Once these basics are well within your grasp, you have the power to look at what else in your life might constitute an act of self-love.

How about a subscription to a movie channel, joining an online book club, or signing up for a gym class. You might explore meditation or mindfulness, or create other daily habits that provide you with a sense of peace.

Eat well and sleep soundly

Recognize your emotions

If you find yourself struggling but trapped in a circle of putting others first, consider how instigating self-care isn’t just applicable in a domestic context, but is often a hallmark of great leaders.

Daphna Horowtiz, author, keynote speaker, and leadership coach, writes in her article, Leaders: Put Your Own Oxygen Masks on First: ¨How can you be at the top of your game if you aren’t meeting your own needs first? You will only be able to provide quality guidance and support by making sure you are physically and mentally able to do so. For this, you need to be well-rested, hydrated and ready to conquer each day with renewed energy. By refueling yourself, you’re ensuring that you are giving the best version of yourself as a leader to your team.

When it comes to self-care, your emotional needs can be just as important as physical and mental ones. Acknowledging and accepting all of your emotions, even those you would rather suppress, takes effort, but being able to welcome sadness, anxiety, anger or regret is a vital step on the path to self-love.

Next time you feel an ¨unwelcome¨ emotion, try this exercise: Notice - simply acknowledge what you are feeling, however uncomfortable that may be, without attempting to push it away.

Can you give the emotion a name? Note it here.

Accept - open your mind to the emotion and give yourself permission to feel it. Try not to judge the emotion as ¨good¨ or ¨bad.¨ Simply let it be.

Taking care of the basics is a theme that dominates writing on self-care and for good reason. What you eat affects your sleep, how you sleep affects your appetite, how you drink affects both. Your body is a beautiful, complex machine whose interactive parts work both independently and in harmony with each other. Neglect one element and the rest begin to groan under the weight of bearing the load. You all know that even one bad night’s sleep can affect your decision making process, leaving you sluggish and craving energy-laden snacks just to make it through the day.

Examine - now start to view the emotion with curiosity. Is the emotion affecting you physically? Are your shoulders tense, or your jaw clenched? Are there different layers to what you are feeling? Jot down any thoughts.

Observe - See the emotion for what it is, a feeling that can be observed, recognized, and accepted. Can you let the emotion go?

Eat, sleep, hydrate. Three gifts you can give to yourself. Of course, you will want to break these headings down further into subheadings. What are you eating? When? And how does your choice of food make your body feel? Choosing food that gives you sustenance and nutrition, thatś the goal.

Exercise yourself … and your mind Taking care of your physical needs first lights the touch paper. It leads naturally into caring for your mental and emotional needs.

That time you took to go for a long walk, listen to a podcast, and be out in nature, that way taking care of your mind as well as your body. Just the act of carving out time for yourself, thatś putting your oxygen mask on.

Putting aside feelings of guilt is also essential if self-care is to flourish. If going for a long run gives you back clarity of mind, helps you to fuel, hydrate, and sleep, then everyone benefits.

Everyone might mean your children, your partner, your teammates or colleagues, but this well-rested, properly nourished

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Daily practice A daily practice can help to achieve more peace and comfort in life which, in turn, makes it easier to stay grounded and centered, particularly during a challenging day.

There are many practices to choose from, so the most important thing is that you find something that resonates with you and that you will commit to. Think of this practice as a mini-vacation.

Start with 10 minutes a day and notice the shift in mind and body.

A meaningful daily self-care practice is a way of providing breathing space from an intense response to an overstimulating world. Some find it difficult to do this. They convince themselves that they don´t have the time, the patience, or don’t deserve the gift of self-kindness. But creating this retreat can contribute toward feeling more relaxed, peaceful and quietly invigorated.

With a daily practice, the tools can be used to recover and sustain energy to achieve equilibrium. It can also enable HSPs to manage the frazzled times with greater ease and presence.

Escape into stillness For the highly sensitive person who is fine-tuned to their environment, a regular day can quickly start to feel overwhelming.

Finding stillness and tranquility requires gentle and regular self-care. Navigating life is tricky at the best of times. For those who have no choice but to feel deeply, whose minds are prone to overstimulation and who experience intense reponses to people, situations and environments, it can be even harder. The world can appear too bright, too loud, and too much to bear. One way that highly sensitive people (HSPs) can escape the noise, shake off heavy vibes, and find respite is to have access to emotional and sensory first aid. This can help to restore inner calm and instill a sense of peace.

Meaningful self-care HSPs have no choice but to feel and experience life acutely so using self-care tools and techniques can be helpful, but it’s important to choose appropriate nurturing practices. April Snow, a holistic psychotherapist in San Francisco, believes that with the right tools and self-awareness, HSPs can thrive. She suggests that self-care practices need to be meaningful and centered on quiet-reflection: as¨Quiet downtime allows our brains to process all the information we take in throughout the day and gives our nervous system time to relax. Since HSPs need their self-care to be quiet, without stimulation, it’s important to think of self-care and hobbies as separate activities.¨ This means giving careful consideration to what constitutes quiet time and peaceful practice for the individual. This might involve more ¨being¨ than ¨doing¨ and finding gentler activities that soothe rather than stimulate. It might also mean setting boundaries with family, friends, work or business so there’s ample time to decompress from sensory overload.

The idea of finding space and time for relaxation is not to lower or remove sensitivity or sensory perception, but to provide respite from the extremes.

Be gentle with yourselves and take time-out for self-care, your body and mind will thank you for it….

Quotes and affirmations that underline the importance of self-care Our bodies are our gardens, to the which our wills are gardeners William Shakespeare Knowing how to be solitary is central to the art of loving. When we can be alone, we can be with others without using them as a means of escape.

Bell Hooks To love oneself is the beginning of a lifelong romance.

Oscar Wilde The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.

Anna Quindlen Almost everything will work again if you unplug it for a few minutes, including you.

Anne Lamot Keep good company, read good books, love good things, and cultivate soul and body as faithfully as you can.

Louisa May Alcott

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Adapting to the Ride of Life with Wellness

LIFE IS LIKE A ROLLERCOASTER AS IT TAKES US THROUGH twists and turns, highs and lows, spontaneity, fear, and excitement. We cannot completely control the ride or the process, but we can choose we bring healing to our physical bodies. By practicing Pilates and yoga and working passed injuries and other health related issues and pain.

Having knowledge about what holistic wellness is and applying these proven successful approaches is when we can move through life with a little more grace and ease. When we take the time to create the space and commitment to ourselves then we’re practicing self care. Medita tion, rest and stillness also has its play in feeling well with our mental health. Learning simple techniques like Pranayama breathing exercises

“I relinquish discomfort as I trust the process of life with grace and ease.”

approaches help us to release emotional baggage, stress and allow us to focus inward to bring our mind body and spirit connection together as one. When we practice movement, exercise and daily meditation we and the downs. We need to overcome our obstacles and have gratitude for our blessings to be able to learn and become our best version of our selves. Unexpected challenges will always cross our path, and we cannot run from our obstacles. But, we hold the power to transform resistance into kind patience within ourselves as the rollercoaster of life always has

Online at www.madamemoon.co 13

Yoga and Reiki Energy Healing

A natural way to guide your mind, body and spirit towards Optimum Health and Happiness!

yoga which combine physical postures, breathing techniques, medand breathing techniques promote mental and physical wellbeing. practice of Yoga to try.

Yoga, an ancient practice originating in India, includes

by Raina Greening, of Good Karma Yoga & Leonora Hughes of Natural Guided Healing

Energy is necessary to sustain life! Our physical body and mind

not only the postures and movements called asanas but also our attitudes toward our environment and ourselves, breathwork, withdrawal of senses, concentration, meditation and integration.

Breathing consciously is the essence of yoga as it assists us in connecting with the subtle energy within. It is through the -

us together as spiritual beings in the physical world.

Healing modalities like Yoga, Meditation, Tai Chi and Energy healing like Reiki gives an individual a way to participate actively in their healing, working in partnership with medical professionals for a healing of the whole self!

Reiki Energy healing is a Japanese practice which means “Guided Life Force Energy.” Reiki was discovered by Mikao Usui in 1922 but history shows Reiki or forms of energy healing have been in practice for over 2500 years. Reiki clears energy pathways and centers called Meridians, Nadis and Chakras through a Reiki Practitioner. Reiki can be done without touching or a very light touch to the client. It is not massage or manipulation of muscles. Reiki is extremely gentle, leaving the client instantly feeling at peace, calm, lighter, rested and tranquil, removing stress within the client.

Energy Modalities such as Reiki unblocks stuck energy

emotional, and physical state. participating in the asana’s poses of yoga.

Practicing Yoga Asanas directly improves your: • Flexibility • Posture • Builds muscle strength • Boosts metabolism • • • • •

healing Reiki energy will release any blocked or stuck energy and heal. Energy Modalities such as Reiki complement the guidance of medical professionals to create a plan for healing the whole self.

Reiki is becoming more mainstream and is now being used in hospitals and cancer centers to increase a patient’s ability to speed up the process of healing from emotional and physical ailments. Reiki is used to help ease chronic pain, injuries and increase recovery from surgeries. Reiki can also reduce anxiety, grief, challenges with transition in life and improve sleep and simply help people feel better so they make healthier decisions.

Lowers blood sugar and boosts good cholesterol Benefits the immune system keeping disease at bay Improves lung function Increases self-esteem Helps you to sleep better

Yoga and Reiki Energy Healing are among many alternative healing practices that can bring a balance and compliment your healing and Reiki, reach out to a Yoga teacher and Reiki Practitioner for more information.

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IT’S MY FUN THING TO DO ON A Saturday—to go and meet the locals with their fresh produce, baked goods, listen to local music. It’s a vibrant, happy place to spend your Saturday morning...

Community Farmers Market St. Augustine Amphitheatre 1370-1380 A1A, St. Augustine Saturdays from 8.30 am -12.30 pm

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On The Cover

Harvesting

Aromatic Botanicals THE VERB, “TO DISTILL” RECALLS “THE ACTION OF purifying a liquid by a process of heating and cooling” or “the extraction of the essential meaning or most important aspects of something.” When it comes to the distillation of aromatic botanicals and plant medicines, the distillation process yields the vapor, or “spirit” of the plant. Such a spirit retains the entire molecular it’s vital compounds and essential oils. Here, plants are prime ex-

condense them back and cool them to living “waters.”

A substance commonly known as a hydrosol is born: a “holographic” double, dancing with molecular potential.

In the case of Melissa McCombs, the sole distiller and entrepreneur of Madame Moon, the magic of plant distillation (of creating hydrosols) recalled having been a tree, telling the story to mom and dad in vivid detail. As this insight took root and grew, she developed an intuitive relationship with the large variety of plant expressions in the natural world. She learned their languages, cultivated and arranged them, “listened” to their good “scents,” recalled their seasonal flowerings and fruiting; observed their shapes, textures and colors. And this relationship grew, bearing fruits and flowers as trees will often do.

Naturally, Madame Moon Hydrosols became a vehicle to share “plant symbiosis” with the community. Misting hydrosols creates a relationship with plants and their innate healing potentials. Using them daily, one invites their therapeutic and revitalizing energy: one inhales the mist; feels the tingle of sympathetic molecules dancing on the skins surface. Moving up through the nose, clearing the airways, cleaning the pores and cutting through excess oils, it’s unmistakably something special. It’s pure, it’s essential, it’s plant magic.

And so it goes: each bounty chosen with intention: Cardamon, Cedar, Rosemary, Lavender, Lemongrass, Eucalyptus, Tea Tree, Mint, Aloe.

Each distillation possessing a demonstrative ability to foster personal health, hygiene, and wellbeing: getting to the purest form.

Harvesting locally grown botanicals, trimming and prepping, cleaning and stripping, Melissa employs attention to detail, becomes the bridge, fires the still, tones the flame, ices the coil; initiates the aromatic & complex, copper-kettle apothecary; sees molecules! more > 18

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And there it is: a kind of magic. The plant ally is born, bottled in home with love: small batch and singular. Purposed from seed to bottle, an incantation arises: clear the energy of our environments, catalyze aromatherapy, promote respiratory hygiene, sanitize public & personal spaces, clean and beautify the skin; vitalize, rejuvenate, and make people happy!

One could live an entire life neglecting to invite such bountiful and the bounty, sings over their secret potentials and employs the old distillare!

With Madame Moon, the process of distillation is aimed at preserving

100% pure, aromatic, milky plant hydrosols to freely mist: allies in a bottle born of slow drip distillation at a little apothecary by the sea.

Visit Melissa’s www.madamemoon.co website for all your hydrosol holiday needs - you’ll also find a description of each hydrosol’s specific properties and individual uses. Find her products at the retailers below and Melissa’s weekly spot at the St. Augustine Amphitheater Farmers Market, Saturdays 8:30 - 12:30 where you can speak with her directly.

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by Erin Madigan-Fleck, NMD THE HEALING POWER OF ESSENTIAL OILS HAS BEEN USED throughout history in the practices of esthetics, cosmetology and massage therapy. Madame Marguerite Maury (1895-1968) established the

ternative medical treatment endobiogeny to be used in the treatment of cancer. It involves the study and support of the endocrine system using plant-based dietary supplements - tinctures, essential oils, herbal capsules

was the recipient of the Prix International Award for her work in natural skin care among other international awards involving the use of aromatherapy in the cosmetology setting. Perhaps the most prodigious contributions made by Maury involved application of essential oils on the skin, the integration of essential oils in massage therapy and the science that binds the physiological, psychological and emotional aspects of essential oils. Aromatherapists Rene-Maurice Gattefosse and Jean Valnet, MD, es-

In 2010 Radwan Farag, PhD, documents the oxygenating and antioxidant activity essential oils. One of the incredible aspects of essential oils is their ability to penetrate and carry nutrients through the cell wall to the cell nucleus. *** It is generally understood that the selection of an essential oil is popularly based on olfaction (scent). However, it is the therapeutic properties provided by these precious oils that invariably remains an enigma to many. The unique footprint and therapeutic action of each essential oil is governed by components and complexities of aromatic chemistry.

and their work has since served as the foundation for aromatic chemistry and related sciences throughout history.

Clinical Aromatherapy Timeline: French chemist Rene-Maurice Gattefosse employed lavender essential oils for wound healing during World War I and coined the term “aromatherapy¨ in 1928.

Essential oils exhibit the following characteristics:

In 1982 Jean Valnet, MD, known as the father of aromatic medicine, researches aromatherapy and essential oils to treat illnesses. French clinical aromatherapy supports widespread essential oil ingestion.

1. Fragrance (olfaction) the volatility and purity of scent.

2. Frequency (vibration) resonation and life force of the oil.

3. Healing mechanisms (antiseptic, anti-viral, anti-spasmodic, anti-fungal etc.).

In 1995 Clinical research had shown that essential oils are highly anti-viral and anti-infectious. Jean C. Lapraz, MD, discovered that there are two essential oils - cinnamon and oregano - in which no bacterial or virus could survive.

4. Transdermal absorption.

5. Physiological and psychological properties.

Essential oils contain hundreds and even thousands of natural chemical constituents that are metabolites from various plant materials.

In 1999 Aromatherapy was taught in French medical schools, prescribed

by European physicians, reimbursed by many European health insurers and used in Japanese factories to enhance worker productivity and prevent the spread of airborne infectious diseases.

Go into your garden and you will see an abundance of wellness around you

In 2002 Aromatherapy began to emerge as a viable therapy when work on

and peppermint for tummy upset. J

stimulated interest in the use of aromatherapy to alleviate emotional and mental distress.

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Step Out of the Box AS SOME OF YOU MAY HAVE KNOW MY FAMILY AND I HAVE just purchased and closed on our family home in Saint Augustine. We’re so thrilled to now be full time residence of this magical community and town of Saint Augustine. As I’m surround with boxes and exhausted with this life event of moving I thought about what the word box means to me. I’m sure you have all heard the term “step out of the box,” but what exactly does that mean? First, let’s try to determine what the box is. Is it the perfectly packaged life that we have dreamed of or carved out for ourselves? Is it how we do things every day? Is it what others think we should be doing, saying, or being? Actually, it is all of the above, and I am here to say that being in the box is not as fun or rewarding as being out of the box.

“I will jump out of the box now and then to be the best version of me as I continue to live my life to the fullest.”

You might be trying to be the perfectly boxed wife, husband, parent, sibling, child, employee, friend, business partner, or CEO. Why, though, would you allow what others expect of you to define you as a human. I believe that a package is meant to be opened.

I also think that each gift is boxed uniquely, and inside there is always a new surprise.

these could range from how we grew up to what we were taught to believe.

Your package could have also been formed by those you surround yourself with today. Of course, these things are essential in shaping our daily lives, Stepping out of the box is a crucial thing for everyone to do at some point in life. Freedom comes with deciding that you will not be confined to what has been given to you as your label. There is something special about being unique and doing things different from what anyone believes you should be doing.

Whether it is how you cherish your relationships to how you parent your children. How you play your sports to how you manage your business and plan for your future. I know for sure that there is not one box size or shape for all. You are unique, you are special, and you will never ever please everyone. So, step out of your box to continue your journey to your best and most beautiful life.

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W holesome & H ealthy Desserts with A lms + F are R ecipes by: C hristine A pthorp, O wner of A lms + F are, a wellness bakery specializing in gluten free, dairy free, and naturally sweet desserts

B erry S cones G luten F ree, Dairy F ree, and N aturally S weet M akes 8 S cones T otal T ime: 35 mins, Prep T ime: 20 mins, B ake T ime: 15 mins 2 cups almond flour ½ cup tapioca flour 1 tsp baking soda ½ tsp salt 1 cup berries (your favorite kind! ) ½ tsp vanilla ¼ cup pure maple syrup ¼ cup coconut oil, melted 1 egg (or vegan egg) M ix together wet ingredients, then add in dry ingredients and stir until dough is formed. R efrigerate dough for 1 hour. F orm dough into a ball and press into an 8-inch disc. T hen with a sharp knife, cut into 8 triangles. O n a parchment lined baking sheet, arrange triangles 2 inches apart then bake at 350°F for 15 minutes.

C hocolate F udge G luten F ree, V egan, and N aturally S weet M akes 8-12 Pieces T otal T ime: 2 hour and 20 mins, Prep T ime: 20 mins 2 cups finely chopped chocolate (your favorite kind! ) 1 cup almond butter (or any kind of nut butter) 1/ 4 cup pure maple syrup 1/ 8 tsp sea salt O ptional: add in nuts, pretzels, etc.

A dd all ingredients to a saucepan and melt together on low heat until smooth. L ine a loaf pan (for thicker fudge) or 8x8 pan (for thinner fudge) with parchment paper and pour batter in. F reeze for at least 2 hours, slice, and enjoy!

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Photo-painting available at JohnGerster.com

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About Well Women 360

Childbirth Education

Our Childbirth classes enhance a woman and her partner’s experience of the childbirth journey. A woman’s experience of birth is vitally important and birth preparation and post-delivery should provide women and their partners with the knowledge and support they need to make the safest informed decisions provided by qual ified health professionals.

Well Women 360 can help empower women, meet the needs of women and their partner by imparting knowledge in an easy, fun directed way and provide the support they need to make informed decisions that are right for them. Ultimately to remember the journey with the safest and best possible outcomes, and allay any fears surrounding childbirth.

Midwifery and women’s health is first and foremost about caring for women. Every woman deserves to receive care that is safe satisfying and encourages the ability for the woman to become empowered. WW 360 is a facility within our community that aims to provide stronger and more confident parents in a safe, fun and relaxed way; providing opportunity for couples to meet with others, share stories, obtain knowledge about the journey of childbirth, and address fears and concerns. These relationships often provide post-delivery support in the community setting which whilst invaluable is often not given the worthy recognition in supporting new Moms during the early transition to parenting. For this purpose, the environment should be conducive to learning and welcoming, allowing women to form relationships with other pregnant women.

WW 360’s relaxed and friendly environment allows women to pursue physical and psychological wellness throughout the journey of pregnancy and the post delivery period. Our spa services offer pregnancy massages as well as therapeutic and relaxing facials and massages for the whole family.

Education classes are available in small groups and 1:1. Provide instruction for each trimester of pregnancy, coping mechanisms for delivery, breast feeding education and post-delivery support.

Our Montessori inspired learning and play allows infants and toddlers to explore and learn whilst mom’s can relax with a rejuvenating spa service to enhance that feeling of well- being. The cafe provides healthy eating options and a cosy seating area (both indoors and out) allowing women to get together for well-deserved down time!

Lorraine Searle, Owner of Well Women 360 240 San Marco Ave., Saint Augustine.

Well Women 360 is a community wellness centre providing a relaxed and friendly environment to pursue physical and psychological wellness for women and families within our community.

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Building BuildingCommunication Communication

by Carolyn Smallwood, MA, CCC-SLP

Treatment involved using a task analysis to identify and work through “reactive” centers of the brain so that higher level thinking could be used

were overcome in a safe environment they were then carried out in retive communication is now more frequent for Mark. He has come to enjoy being with friends in many situations. We continue to work through other circumstances as needed.

Research shows that many behavioral issues result from the lack of knowledge and use of appropriate social language skills. Many who bully others thus they act out. At the same time, children that don’t know how to exlies in not knowing how to express wants, needs, and ideas.

develop good communication skills, Does my child or loved one show:

own lives and in the lives of others¨

functions?

F OR SOME CHIL DR E N C OM M UNIC AT ION I S LIKE A “walk in the park.” Using good eye contact, taking turns, and understand-

language according to the situation?

-

also many levels in between these two communicative extremes.

er’s language?

Social language therapy is one of my favorite aspects of speech pathology.

With treatment, children become empowered when they learn to understand unspoken rules of communication, realize hidden meanings behind what is said, and begin to put it all together. By moving through fears of relating to others in a protected way, true growth can occur.

related to anxiety, tend to create more negative feelings towards oneself

One of my teenage clients was well-aware of discomfort in relating with

peers, teachers, and family can be addressed.

think of what I wanted to say. Sometimes I became so upset that I isolated; I stopped relating to people and mainly played games on my phone.”

More importantly they come to know and love a part of themselves that they didn’t realize was inside.

talk to you about an evidenced-based approach used to break the negative

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2 cups finely chopped chocolate (your favorite k 1 cup almond butter (or any kind of nut butter 1/ 4 cup pure maple syrup 1/ 8 tsp sea salt O ptional: add in nuts, pretzels, etc.

Mindful Motherhood

by Wellspring Counseling and Health, LLC

A dd all ingredients to a saucepan and melt togeth low heat until smooth. L ine a loaf pan (for thick fudge) or 8x8 pan (for thinner fudge) with parchm paper and pour batter in. F reeze for at least 2 ho slice, and enjoy!

AS COUNSELORS, WE OFTEN HEAR OF THE STRESS AND demands of being a mother in today’s society, juggling work, household is more than most can accomplish. And yet the external and internal pressure tells today’s mom that she can indeed have it all. Perhaps no other job compares with the demands of needing to muti-task with intense inon productivity and accomplishments. haps you have become aware of the concept of mindful meditation but of mindfulness involves enlarging one’s perspective and creating a space in which equal awareness may be placed on the perceived problem as well as blessings, accomplishments and other good things that are simultaneously occurring. Mindfulness encourages us to maintain a simultaneous awareness of all that is going on internally and externally, while remaining while driving; you will glance at the rear-view mirror, speedometer, side mirror and your children, but this is best done with an open focused state requires urgent attention.

Another way to understand mindfulness is in the metaphor of the linen closet. If all the tasks, meals, obligations, and relationships you have are viewed in that small space, they can easily be overwhelming. But if we expand our awareness and our inner space and reach the state of inner perception of the problems rather than to try to eliminate them. Do you see the window that needs cleaning or the beauty of the landscape beyond the window? present moment and the child can be overcome by the busyness. Really being present with all your senses and all your heart open is the most importness for the children, increasing harmony, cooperation and humor for all.

If you would like to learn mindful meditation and apply mindfulness counselors at Wellspring Counseling and Health are here to help you.

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on

t

HOLISTIC LIVING & HEALING EXPO & Healing Expo At World Golf Village in September was a great success. We got to showcase our upcoming premier issue of Loving Our Health and meet the public as well as the wonderful vendors. It was an exciting and busy event and we look forward to participating in their next Expo on February 19th 2022....we hope to see you there.

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Serene Oasis Mobile Massage

New Day Speech Therapy Services, LLC Serving the St. Augustine Community As well as Northeast Florida

Providing all of your massage needs with your comfort and safety in mind.

Carolyn Smallwood, MA, CCC-SLP

We specialize in: Clinical, Swedish massage along with Foot Reflexology

ASHA Certified Speech-Language Pathologist Providing Treatment for Pediatrics, Teens, Adults, and Seniors Communication, Memory Enhancement, Swallowing Therapies

Will travel to you.

Covering Duval, Clay, St. Johns and surrounding areas

Contact us: newdayspeech.com newdayspeechtherapyst.aug@gmail.com (904) 377-7947

www.SereneOasis1.net 904-704-7154 Selfcare is the best care! Take care of yourself today!!

Providing Communication, Memory Enhancement, Swallowing Therapies

Bringing Community Together Through Wellness

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COMMUNITY HEALTH WELLNESS WELLNESS • INSPIRATION • INSPIRATION • KINDNESS • KINDNESS • MINDFULNESS • MINDFULNESS

Kathleen Abbott, MSW, LMHC Melissa Muller, MA, LMHC Erica Otto, MS, RMHCI

WellSpring Counseling and Health 1301 Plantation Island Dr., Suite 201A St. Augustine, FL 32080

904-770-7587

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EAST COAST HEALTH &WELLNESS Bringing Community Together Through Wellness In Your Area

MAGAZINES

AWAKEN Your Consciousness

ON-LINE

INSPIRE Your Life

EXPOS

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New England, The Carolinas, Northeast Florida, The Keys

Join Our 2022 WELLNESS EXPO Calendar eastcoasthealthandwellness.com Lin Drechsler Organizer

941.735.8373 | LinDrechsler@gmail.com