East Coast Health & Wellness - 2021 Fall Issue Vol. 1

Special Issue 2021/22

East Coast 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 Coast Health & Wellness

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CONTENTS 4

Lin Drechsler

6

Your Authentic Self

8

Nutrition & Exercise Under Control

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10

Becoming Thankful

11

Adapting to the ride of life with Wellness

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Yoga and Reiki Energy Healing

14

St. Augustine Community Farmers Market

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Harvesting Aromatic Botanicals (cover story)

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The History of Essential Oils

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Step Out of the Box

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Maintaining Your Health this Holiday Season

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Well Women 360

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Building Communication Confidence Among Children

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Holistic Living & Healing Expo

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Surviving the Holidays

“Life is a journey, not a destination.”

—Ralph Waldo Emerson

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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 ©

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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 articles of these dedicated professionals, greatly benefit and improve the lives of those reading in a 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 Coast 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

Information & 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, flowers & the essences of essential oils served with tea or wine.

Parties of 4-6 will come to your home.)

Aromatherapy Blending Bar - custom blending oils and lotions with Natural products for sale With over 22 years in the Health & Wellness profession, Lin is an Educator and Teacher to students of all levels and offers private & group sessions in Aromatherapy & Reiki.

Lin Drechsler

9 4 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 power to affect and encourage others. Take a look at the following authentic beliefs 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.”

“All my needs are satisfied.”

“I am humble before the wonder and beauty of God.” “I joyfully release the past to make space for beneficial change.”

“I am in charge of my life.”

“I love being alive.”

“I always make a good choice for myself.”

“I welcome beneficial change.”

Some of us have had to compromise our authentic selves just to fit in with 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 responsibilities. These counterfeit ideas may have served us in the past to 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.

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 professionals and programs that will equip you to effectively accomplish your goals. Each person is created with their own unique composition of vision, gifts and purpose waiting to be revealed and celebrated. Making 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... g

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 redefine ourselves. A child has a limited perspective and the error of this falsehood grows exponentially until we get to the declaration of “This is not who I really am! What happened? How did I become this stranger to myself?”

Always know in your heart that you are far bigger than anything that can happen to you.

—Dan Zadra

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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 anxiety, and getting sick more often - even if you are watching your 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.

The hours from 10pm to 2am are when our deepest sleep occurs.

That really means we should be settling down around 9:30pm. For 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.

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 lifestyle factors that could affect their progress.

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 and our hormones cannot rebalance. It’s very difficult to deal with a stressful day when your body is running on empty.

So many of us use caffeine to handle our early mornings which causes a disruption to our hormones and gut and we use caffeine later in the day which causes imbalance in our cortisol levels. We need cortisol to be going down at the end of the day, but we ramp it up with coffee and energy drinks when we hit that late day slump. It can take up to 8 hours for that afternoon caffeine to leave our systems.

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 able to get by on only 4 hours of sleep a night. This is a badge of honor you don’t want.

Have you ever grocery shopped while tired? We tend to fill our carts with more sugar and processed foods. These foods are filled with added sugar and have no nutritional value. They are also filled with chemicals designed to preserve them and give them consistency which disrupts our hormones and our gut health. 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 want to feel better and often we will choose our favorite comfort 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. This helps your circadian clock 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.

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

• Do not consume caffeine after noon each day. Your body needs about 8 hours to clear it. Caffeine disrupts cortisol which needs to be going down when we want to sleep.

• Get off the electronics an hour before bedtime. Blue light from phones, iPads and computers contributes to melatonin suppression. This is the hormone you need for sleep. Turn the red light timer on and place your devices up at least an hour before bedtime.

• Take a cool shower before bed. This will adjust your body temperature 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. This gets your mind off your day and gets you away from electronics and TV. Reading is an escape.

• Diffuse essentials. Oils like vetiver and lavender can promote sleep.

Sleep tight and be well, my friends!

g

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Becoming Thankful

by Wellspring Counseling and Health, LLC

MAINTAINING AN ATTITUDE OF GRATITUDE CAN BE challenging and often requires a continual refocusing of our perspective. However challenging this may be, studies show that it is indeed rewarding and benefits our physical, emotional, spiritual and social selves. Often a dramatic situation will cause us to wake up and acknowledge being thankful­—a near miss accident, a neighbor losing their home, friends divorcing, hearing about a serious illness. The traumas that others experience often stir up our own emotional reactions enough so that we break out of our autopilot mode, which consists of moving rapidly through this life without any real consciousness or connection, to others or ourselves. When we are awakened by pain, we then become conscious…but why do we need pain to make us feel thankful and blessed? The pain of a crisis forces us to pay attention.

Being thankful keeps us connected to God and to an optimistic expectation for the future. If we can take time to acknowledge the small things, the rest of life seems to come into perspective. Acknowledging the statement “we find evidence to support our beliefs” we can feel more grateful by asking the following:

• What did I see today that was beautiful?

• What acts of nobility did I notice?

• Where did I see kindness?

• Who are my blessings?

• When did I feel joyful today?

It is important to replay the positive moments in our day and to share them with others. Letting people know what you appreciate in them and resisting the tendency to take them for granted really blesses both the giver and the receiver. Don’t wait for pain or a crisis to awaken you—we can receive this lesson in a much easier manner. Be open, be aware, see your blessings, express gratitude… and joy will abound. g

When we move towards open awareness and become flooded by gratitude, we can begin to see the simple blessings and joys of life. It is as if our hard, outer shell has been removed and our sensations are heightened. We become more open, more affectionate, and show appreciation. Some people feel uncomfortable and vulnerable in this state and quickly want to revert to the closed controlled existence. However, the challenge lies in maintaining this open state, which is essential for fostering connection with self and others.

Wherever you go, go with all your heart.

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—Confucius

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 how to learn, grow and how we react to it. Through the amazing benefits of movement such as Pilates, yoga and other forms of movement, we bring healing to our physical bodies. By practicing Pilates and yoga we’re working towards better posture, balance, flexibility, strength 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. Meditation, rest and stillness also has its play in feeling well with our mental health. Learning simple techniques like Pranayama breathing exercises and meditation exercises will help us quiet our minds. These successful 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 find gratitude to have the luxury to enjoy the ride of life through the ups 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 ourselves. 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 resting and reset points after each ride of lessons and phases. g

by Debbie Sheme, Wellness Director, Pilates Yoga Loft

Affirmation:

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

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Yoga and Reiki Energy Healing

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

Yoga is a mind and body practice. There are many styles of yoga which combine physical postures, breathing techniques, meditation and relaxation. The combination of movement, meditation, and breathing techniques promote mental and physical wellbeing.

There are many different types of yoga and disciplines within the practice of Yoga to try.

Yoga, an ancient practice originating in India, includes eight different aspects on how to unite mind, body and spirit in your life. These aspects are called the limbs of yoga which include 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 breath that we can navigate different levels of consciousness. Moreover, breathing consciously has a biological effect on our mental, emotional, and physical state.

Studies have shown there are many health benefits when participating in the asana’s poses of yoga.

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

Energy is necessary to sustain life! Our physical body and mind cannot exist without a flow of energy. Energy is the glue that holds 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 which causes discomfort emotionally and physically. The flow of healing Reiki energy will release any blocked or stuck energy and restore a natural flow which assists the body’s ability to naturally 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.

Practicing Yoga Asanas directly improves your:

• Flexibility

• Posture

• Builds muscle strength

• Boosts metabolism

• Increases oxygenated blood flow

• 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 needs. Interested to learn more about the health benefits of Yoga and Reiki, reach out to a Yoga teacher and Reiki Practitioner for more information. g 12

St. Augustine Community Farmers Market at The Amphitheatre IT’S MY FUN THING TO DO ON A Saturday—to go and meet the locals with their fresh produce, baked goods, plants, handmade arts & crafts and 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 profile of the plant: it’s nutrients, its vitamins, it’s aromatic profile, it’s vital compounds and essential oils. Here, plants are prime examples of unconditional love - they offer their “spirits” generously to those who learn the craft.

Those who take the care and patience to “awaken their vapors,” 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) evolved over a lifetime of plant affinities. As an imaginative child, she 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 the alchemical plant-craft, initiates the dancing volatility of excited molecules! more > 16

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 beneficial botanicals into their lives… so Madame Moon cultivates the bounty, sings over their secret potentials and employs the old distillare!

With Madame Moon, the process of distillation is aimed at preserving an integral relationship between people and plants; specifically, plants with a vibrant, intentional history of beneficial use.

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 madamemoonco.com 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.

Tis the season to get mystified!

g

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The History of Essential Oils 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 first aromatherapy clinics in Switzerland, Great Britain and Paris. She 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, established the scientific connection between healing and essential oils, and their work has since served as the foundation for aromatic chemistry and related sciences throughout history.

by Erin Madigan-Fleck, NMD

Jean C. Lapraz, MD, and Christian Duraffourd, MD, developed the alternative 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 and teas, nutritional advice and lifestyle modification.

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.

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.

{An excerpt from an article by Erin Madigan-Fleck, NMD} Go into your garden and you will see an abundance of wellness around you from lavender, an antibiotic to rosemary for memory, citrus for upliftment and peppermint for tummy upset. g

In 2002 Aromatherapy began to emerge as a viable therapy when work on mind-body healing and the emerging field of psychoneuroimmunology stimulated interest in the use of aromatherapy to alleviate emotional and mental distress.

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Step Out of the Box

by Debbie Sheme, Wellness Director, Pilates Yoga Loft

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.

We allow ourselves to be put into a box for many different reasons. Some of 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, but we do not have to be defined by any of them.

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. g 19

Maintaining Your Health this Holiday Season

Pumpkin Chocolate Chip Bread

by Erika Cook, Registered Dietitian AND SO IT BEGINS… HALLOWEEN CANDY, REESE’S, Snickers, and Kit Kat’s, followed by gravy, butter, pumpkin pie and then Christmas cookies and prime rib. The season finishes with champagne toasts, or more realistically, the entire season is infused with empty, but enjoyable calories. How do we navigate the treats, trials, and tribulations of these enticing ceremonial and socially sanctioned caloric intake events? Try and maintain a baseline. Weigh yourself today and see if you can match it on January 2, 2022. Secondly, and more importantly, water, water, water! Lastly, fill up on your vegetables first at each meal. I’ll see you on the other side of this year where we can meet for my individual or group nutrition challenges. To schedule an appointment, call 904-894-1592 or email ErikaCookRD@gmail. com. Group nutrition challenges or individual meetings are now being offered. With a MD referral, some insurance accepted including Medicare for Diabetes and CKD Nutrition. Follow on Instagram@ErikaCookRD for more tips during this season!

Gluten Free, Dairy Free, and Naturally Sweet Recipe by Christine Apthorp, Owner of Alms + Fare, a wellness bakery specializing in gluten free, dairy free, and naturally sweet desserts.

Located in St. Augustine at 240 San Marco Avenue!

Makes 1 loaf of bread

1. Preheat oven to 350°F. Line either a 8 1/2 x 4 1/2 loaf pan with parchment paper.

Total Time: 1 hour and 5 mins, Prep Time: 15 mins, Bake Time: 50 mins 3 cups almond flour 1 tbsp pumpkin pie spice 1 tsp baking soda 1/2 tsp salt 1/2 cup chocolate chips, plus 2 tbsp to sprinkle on top 1 cup canned pumpkin puree 3 eggs 1/3 cup pure maple syrup 1 tsp vanilla extract

2. Whisk together eggs, pumpkin puree, pure maple syrup, and vanilla extract. Stir in almond flour, pumpkin pie spice, baking soda, and salt. Fold in 1/2 cup chocolate chips.

3. Pour batter into loaf pan, then sprinkle remaining 2 tbsp of chocolate chips on top. Bake for 50 minutes or until toothpick comes out clean in the middle of the bread. Then slice and serve! g

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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 qualified 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 Communication Confidence Among Children

by Carolyn Smallwood, MA, CCC-SLP

Treatment involved using a task analysis to identify and work through Mark’s triggers. Therapeutic techniques were implemented to dampen “reactive” centers of the brain so that higher level thinking could be used more effectively in communication. Within a safe space, comfortable and confident communication emerged. At the same time, we were able to roleplay situations, moving from least to most difficult. When struggles were overcome in a safe environment they were then carried out in real-life settings and with various communicative partners. Calm and effective 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 don’t have appropriate effective verbal/non-verbal coping mechanisms, thus they act out. At the same time, children that don’t know how to express themselves are often bullied by their peers. The problem being addressed—behavior—is not necessarily the root of the issue. The difficulty lies in not knowing how to express wants, needs, and ideas.

¨After all, when your children or teens develop good communication skills, they begin to affect change in their own lives and in the lives of others¨

If you are concerned that a loved one may have communication difficulties related to social difficulties, you can ask yourself a few simple questions.

Does my child or loved one show: (1) difficulty with conversational skills, maintaining and extending the topic, demonstrating refined social conventions, using language for varied functions?

FOR SOME C HIL DR E N C OM M U NIC AT ION I S L IKE A “walk in the park.” Using good eye contact, taking turns, and understanding social implications are natural tendencies. Effective and assertive communication is the norm for these children. There are other kids who try to relate but have extreme difficulty because they feel so “different.” For them it is easier to isolate or be drawn toward an electronic device. There are also many levels in between these two communicative extremes.

(2) difficulty understanding others in order to predict their behavior?

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.

Please call or e-mail the office to set up a complimentary screening if you notice any of these “red flags.” Communicative difficulties, especially those related to anxiety, tend to create more negative feelings towards oneself and others when not dealt with efficiently and effectively. I’d be glad to talk to you about an evidenced-based approach used to break the negative cycle and begin using healthy routines. Skills that affect relationships with peers, teachers, and family can be addressed.

(3) difficulty taking the perspective of another and modifying/changing language according to the situation?

(4) difficulty reading body language, facial expression, and tone of another’s language?

One of my teenage clients was well-aware of discomfort in relating with other people. Mark described it like this: “It was difficult to communicate in general, and even harder to talk about my feelings. I couldn’t find the right words to explain what was happening. That even made it harder to 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.”

After all, when your children or teens develop good communication skills, they begin to affect change in their own lives and in the lives of others.

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

After almost 25 years in the world of corporate therapy, Carolyn began New Day Speech Therapy Services, LLC at 2180 A1A S. Suite 202, St. Augustine. In a relaxed and home-like environment, she offers individualized and quality services to those of all ages.

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Mindful Motherhood

by Wellspring Counseling and Health, LLC

AS COUNSELORS, WE OFTEN HEAR OF THE STRESS AND demands of being a mother in today’s society, juggling work, household tasks, sports, homework, organic cooking and being fit all at the same time 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 investment and no real sense of closure or completion. Mothers often feel unfulfilled and unappreciated when their sense of self is externally based on productivity and accomplishments.

We offer a different perspective at Wellspring Counseling and Health and consider mindful motherhood to offer more joy and fulfillment. Perhaps you have become aware of the concept of mindful meditation but may wonder how that translates into everyday application. The concept 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 connected to the present moment. Think of the awareness that is needed 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 of awareness rather than in a sequential manner. The open focus allows the driver to do this with a sense of flow and includes information that 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 peace, these demands become more manageable. It is easier to shift your 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?

Since mothers multitask so often the concept of being connected to the 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 important position a mom can have. This approach also opens a calm mindfulness for the children, increasing harmony, cooperation and humor for all.

If you would like to learn mindful meditation and apply mindfulness to your life, as well as resolve conflicts both internally and externally, the counselors at Wellspring Counseling and Health are here to help you. g

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HOLISTIC LIVING & HEALING EXPO Our first health show at the Holistic Living & 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

Carolyn Smallwood, MA, CCC-SLP

She offers a safe, relaxed comfortable environment, providing individualized and quality services to those of all ages. She serves clients with social, developmental, neurological diagnosis, and others, seeking to help them improve communication skills. She also works with swallowing disorders and nutritional decline. Her unique continuum of care allows for progression of skills individually, in groups, and in the community.

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

We specialize in: Clinical, Swedish massage along with Foot Reflexology Will travel to you.

Covering Duval, Clay, St. Johns and surrounding areas

newdayspeech.com (904) 377-7947

www.SereneOasis1.net 904-704-7154

New Day Speech Therapy Services, LLC 2180 A1A South, Ste. 202 • Deprey Chiropractic Building St. Augustine, FL 32080

Selfcare is the best care! Take care of yourself today!!

Providing Communication, Memory Enhancement, Swallowing Therapies

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Surviving the Holidays 4 Tips to maintain your weight and your sanity

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

Holiday Tip #1 is to not get too hungry.

Holiday Health Tip #2

Yes, EAT during the day. Don’t skip eating leading up to the big meal.

Many people want to “eat their hearts out” at the holiday meal so they won’t eat much during the day.

Let’s talk about water and alcohol. No, not as a mixed drink. Separately.

It is so important to hydrate all day long.

When we don’t drink enough water, we feel lethargic. This can also lead to feeling depressed and anxious. Both of those will cause us to reach for sugar and processed food to feel better.

Restricting our eating can:

• • • • •

Make us eat too much later Affect blood sugar and hormones Make us feel weak and jittery Increase anxiety Make us feel bloated when we do eat.

Dehydration also sends a signal for us to eat because our cells need water.

Many times when we think we are hungry, we are thirsty.

It’s nice to have a glass of wine with dinner or drink a beer during the festivities and games, but keep track.

Choose the most nutrient dense foods first like turkey, vegetables and salad. You can have smaller portions of the foods that may not have as many nutrients and more sugar. Sugar and bread can be the smallest portions.

It’s all about your personal goals and which treats you choose during this special time.

Some studies show people who drink alcohol before eating consume approximately 300 more calories than those who don’t drink alcohol before the meal. Alcohol lowers inhibitions and makes it more difficult to make healthy choices.

Plan ahead. If you want to eat one plate, eat very slowly and mindfully so you are still eating when others get up for seconds.

The season can often bring stress, overeating, too much relaxing and of course, promises to start over in the new year.

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Holiday Health Tip #3 Get moving!

Holiday Tip #4 Reduce stress

During the holidays, keep up with your exercise routine. Not only will it help you maintain your weight, but keep your energy and mood levels up.

How strange is it the most fun time of the year is also the most stressful?

Here are some ways to get through the holiday stress without losing your mind.

Why keep exercising on holiday vacation?

Do an expectations check. Be realistic with how much you put on yourself.

Delegate where you can. Shop online if that helps.

• You don’t have to start up again in the new year.

• Taking care of yourself will help you take care of every one else and enjoy the time together more.

• Endorphins will brighten your mood and help with holiday and family stress.

• Many people find they don’t want to ruin their exercise goals by eating poorly.

Managing expectations with family and how things will go is important.

When family gets together, sometimes buttons get pushed. Love those around you and let them be themselves. Appreciate the time you have.

People may not show up on time and people may not act as you expect them to. Being flexible will make you and everyone around you happier.

The whole family will benefit from fresh air and activity! It also gets everyone away from the TV and outside.

Do the best you can and know you may not please everyone.

Be present in all that you do. The times goes fast.

Keep to your routine and schedule as much as possible, but be flexible. You can get back to your routine the next day.

Alone time and breathing is so important. It’s hard during the holidays to get a couple minutes alone. You need alone time to breathe, meditate, come back to neutral and be ready to get back with the family.

Take a short walk, go into the bathroom to breathe for a few minutes, take a nap...anything that’s gives you time to reset.

Expressing gratitude helps reduce stress immediately.

Bonus tip: Enjoy your time together, your family traditions and holiday foods.

Wishing you a happiness and health that will flow into 2022.

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COMMUNITY HEALTH WELLNESS • INSPIRATION • KINDNESS • MINDFULNESS

Kathleen Abbott, MSW, LMHC Melissa Muller, MA, LMHC Erica Otto, MS, RMHCI Kim Hynes, MBA, Certified Health Coach

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

904-770-7587

We provide effective and solution focused therapy in a caring nonjudgmental atmosphere.

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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

CULTIVATE A Healthly Lifestyle

Maine, The Carolinas, Northeast Florida, The Keys

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

941.735.8373 | LinDrechsler@gmail.com

If you’ve never had a Massage or Facial, you may be wondering what to expect on your first visit to Hand and Stone Massage and Facial Spa. During your first visit you’ll experience relaxation and comfort, dedicated to your well being and peace of mind.

We want your spa experience to be a memorable one.

handandstonestaugustine.com | 1092 S. Ponce De Leon Blvd., St. Augustine, FL 32084 | 904-506-5571