A Cup of Thankfulness

A Cup of Thankfulness

"Rejoice always, pray without ceasing, in everything give thanks; 

for this is the will of God in Christ Jesus for you." 1 Thessalonians 5:16-18

A Cup of Thankfulness has been on my heart for some time now. As I looked back on my life, I noticed many times when situations could have been much worse and I remembered my mom telling me that coincidences were God's way of remaining anonymous. I thought it was super sweet when I was a kid, but as I have learned more, I find that coincidences may actually be God's way of letting me know He is at work in my life. It is an opportunity to be thankful. So I set out to look for ways God was working in my life, or coincidences happening, each day. And I was surprised with how many occurred. I have been waiting for an opportunity to share it in my blog. And I find now to be a good time.

As a stress management counselor, thankfulness is actually pretty important for reducing stress. In the stress cycle, any time we "perceive" something as being stressful, a stress response occurs in the body. This includes acid being released in the stomach, neural changes, respiratory responses, mental reactions, and the like...all at various degrees. Though my faith helps me in stressful situations, the idea of thankfulness, even without a faith-based practice, has benefits. When hit with seasons of drama and trauma, finding reasons and ways to be thankful will counter physiological damage caused by repetitive stress perception. Being able to grow from and overcome stressful situations are just two examples of how we can be thankful. If you are a faith-based person, trusting in God's plan and timing takes some of the weight off of our shoulders. As scripture tells us...what is impossible with man is possible with God, Luke 18:27 and 1 Corinthians 10:13...No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.

So this is the beginning of my Cup of Thankfulness. I would love to encourage thankfulness in others and support decreased stress, healthier bodies, and spiritual fortitude. 

9:15am

I had to wake up extra early this morning to wash a load of laundry. It was cold out and walking to the laundry facility to wash clothes was the last thing I wanted to do. After prayer time, I got my quarters, bag of clothes and detergent. Ugh. Is there any way to get out of having to do this, I thought. Nope. I just have to pull up my big girl panties and get it done. After a quick attitude check, I looked over through the blinds and saw that the sun was out. I could see that the sky was blue. I started to smile and felt my body soften. It was a beautiful day. As the load of laundry was drying, I heard a siren. I lifted those involved up in prayer. I felt thankful to have a faith practice that provided a way to pray for others. I felt hope and joy. I am not as cold as I was when I first got up. I am thankful to have the quarters to wash clothes and that my body functions well enough to carry everything down to the facility. I am thankful for the job I have to get ready for in a few minutes and the rest I will have when I am done. 

1pm

I am thankful for my clients and the work God has gifted me to do. I was late getting to work, but was given grace by my sweet client. What a blessing. I have been praying about a recent challenge and it was just answered. I am so thankful. I am thankful that my heart was in the right place when praying so I was not selfishly asking only for my wants and preferences to be given. Another client referred a friend to me. I am thankful to have blessed him with less discomfort such that he shared his confidence in my work. I was encouraged to teach more classes on the work I do. I am thankful for having people who are encouraging in my life. I recognize that there are people in my life who are not great encouragers, but I choose to focus on the blessing of the people God puts in my life to encourage me. I now have open time to get a few things done, bless my husband by washing a load of his clothes so he doesn't have to do it later, and take a nap.

11:50pm

What an awesome evening. I didn't wash a load of laundry for my husband nor did I take a nap, Ugh, but I got all my errands done, separated the laundry for my husband and wrapped one of his Christmas presents. This is one of those times to be thankful for the things I got done instead of focusing on what I didn't get done. Stress management101. My hubby fixed my phone that stopped working after I dropped it...sigh...Note to self...remember to turn your phone off for 10 alligators then back on and it will often start working again. Thankful. The icing was that a friend decided to reconcile with me after having one of those uncomfortable conversations. The holidays are truly that special time of the year where everyone's nerves are a little more raw than at other times. I was thankful for my friend's willingness to reconnect and reconcile and my willingness to be humble, gracious and forgiving. As I finish my prayers and get ready to sleep, I am filled with deep peace and thankfulness for a imperfect but blessed day. 
I pray yours was the same or better. 

~ thankfully ~
Ashley

Point Release™ Technique in the Car

Point Release™ Technique in the Car

by

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

Tip of the Day

When more time opens up, I will be able to post regular short videos on posture and pain management techniques, but for now, enjoy this tip to improve your posture, decrease pain and increase overall energy while you are in the car. If you don't have a tennis ball, I encourage you to get one and keep it handy in your car at all times. Your body will love you for it!

In addition to enjoying this video, I would like to wish you a Merry Christmas and a Happy New Year. If you are celebrating Hanukkah or Kwanzaa, I want to extend a blessing for your special time of the year as well. God bless everyone!

Joyfully,

              Ashley

Ashley Osier is a  holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com. 

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Choosing Your Red Meat and Sides

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

So my husband suggested making filet mignon one night to celebrate Valentine's Day. We don't eat a lot of read meat, but we are definitely not vegetarians, so I agreed.  I was shocked at how delicious and tender the meat was. It had almost no fat and it was truly amazing. My husband cooked it on the bbq with just a little salt and pepper. Nothing more.

Being thoughtful when eating red meat is really important. Not all red meat is the same, quantity is important to consider in relationship to your health and wellness goals, side dishes are also important, and I am a big advocate of combining optimally. Cholesterol needs to be considered, age is a factor, and there is a nutritional approach that promotes individuals eating red meat who are anemic. So let's break this down and make it as simple as possible.

Here is a good site that looks at some differences between red meat choices. best red meat choices In going through the site, I loved how they considered side dishes used with red meat dishes. Simply put, while red meat is a very dense and slow to digest food, making sure to choose a side dish that is really easy to digest is imperative. If you are able to add a little papaya to your dish, perhaps as a small dessert, that allow the protease to assist with digesting the meat protein. This is particularly helpful if you have a slow metabolism, have chosen a larger portion of meat, or are eating red meat later in the day/evening.

Adding corn as a side dish is an excellent choice for improved digestive properties. Corn is classified as a grain, but most often used as a "yellow" vegetable and is recommended daily at 1/2 cup. It has a high fiber feature as well as antioxidants, but the fiber benefit is wonderful when eating red meat. Eating foods that promote healthy digestive activity allows those who are red meat eaters to process their meats and overall nutrients from food more efficiently. For more information on the health benefits of corn, you can visit health benefits of corn.

Green peas are a spring vegetable, they are sweet and tasty, are high in vitamin K and manganese, are very low fat, and have a phytonutrient, called coumestrol, which has been found to aid in the decrease of stomach cancer. You can find more about the health benefits of green peas at health benefits of green peas. Preparing side dishes that promote healthy digestion, such as green peas, will benefit you now and will set you up in the future for a healthier digestive system.

This meal was simple and filled with protein, grain, fiber, veggies, healthy carbs, and deliciousness. The fat content of the meat was high, but not as high as most other red meats. I keep my red meat meals to 2-4 times per month, but make sure they are both healthy and delicious. I try to be thoughtful to prepare side dishes that promote the best digestive process. Having a baked potato with red meat may not be the best choice. Instead, choosing side dishes that help digest the red meat more efficiently while adding satisfaction to your hunger and taste buds creates a win-win all around.

Enjoy!
Ashley

Ashley Osier is a  holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Corrective Posture While Driving

Corrective Posture While Driving

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

~ Holistic Wellness for Mind, Body, and Spirit ~

I can't tell you how many people I have noticed driving with poor posture. It is a bummer to be stuck in a car during a long commute to work or stuck on a plane during the holidays, but it makes it worse when you slump, stick your head forward, or hike your shoulders up to your ears, clench your jaw and furrow your brows. Now I know driving is not relaxing for a lot of people, so consider this list and see if you get any benefits from practicing some of these:

1. Breathe slow and deep

2. Play only music that is relaxing, uplifting, inspirational, fun 

(no violent, angry, swearing, etc.  lyrics) 

3. Keep your posture lifted

4. Wear a smile...just a little one

5. Relax your eyebrows and jaw

6. Drop your shoulders

7. Keep your thoughts kind, content, and positive

8. Have your tennis ball handy to lean on to relax any tight back muscles

9. Don't get distracted by your phone

10. Practice corrective posture techniques like the following video

To show just how simple and quick adjusting your posture can be, watch this short video to remind yourself of what to do to correct your posture and keep your core engaged while driving.

Whatever seat you are finding yourself in for an extended amount of time, your body is being impacted. When I am working with clients and students, I remind them to use stop lights, stop signs, subway stops, bus stops, etc. as a timer to check their posture. When at the computer, for example, you can set a timer on your computer or your phone to go off at specific intervals of time. There are too many options available right now to let this wellness opportunity pass you by. You can check out some of the information about what is being called the "sitting disease" at sitting disease to encourage you further. You definitely don't want your health to deteriorate because you are sitting without being aware of corrective posture techniques or because you are not taking breaks. Take better care of yourself by taking breaks to stretch when sitting for extended times, but at minimum make sure that your posture is a priority.   

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Keeping Your Neck Pain Free

Keeping Your Neck Pain Free

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

~ Holistic Wellness for Mind, Body, and Spirit ~

Chronic neck pain plagues hundreds of thousands of people in our society. Through my education and experience in working with clients in chronic pain from conditions and injuries and with my own chronic pain issues over the past 20 years, I continue to find the need to empower individuals with tools to be good stewards of their own pain management to be critical.

The following is from the American Academy of Pain Medicine. "Pain affects more Americans than diabetes, heart disease and cancer combined. The chart below depicts the number of chronic pain sufferers compared to other major health conditions." facts on pain

Condition	Number of Sufferers	Source
Chronic Pain	100 million Americans	Institute of Medicine of The National Academies (2)
Diabetes	25.8 million Americans (diagnosed and estimated undiagnosed)	American Diabetes Association (3)
Coronary Heart Disease (heart attack and chest pain) Stroke	16.3 million Americans 7.0 million Americans	American Heart Association (4)
Cancer	11.9 million Americans	American Cancer Society (5)

In 2000, I wrote a thesis called Turning the Tables on Chronic Pain and presented holistic alternatives in addressing and managing chronic pain. PRT, or Acussage, which is what I originally called PRT, was one of the alternatives found to consistently counter chronic pain symptoms in sufferers. The credibility of the technique is seen in how many people have taken to YouTube to video themselves using the tennis ball and other balls to address muscular tension and pain issues. This has been incredibly affirming, which makes me want to promote the technique even more. (For a copy of the thesis, contact me and I will get one out to you)

The neck is a vulnerable area and truly needs an experienced practitioner for effective pain relief, so presenting applications that can be used to relieve pain and tension should be done with care. There are a few tools that can be helpful in dealing with neck pain and tension as long as the pain is not acute and a medical doctor has agreed that it would be appropriate. I am currently working on an online class where individuals can sign up and learn the technique in a more detailed way without having to be local or come to my office, so stay tuned. Technology is an excellent tool to support pain sufferers across the globe. 

Topicals, Stretches, Compression, and Acupuncture Point Stimulation are generally safe practices in countering neck pain. For western medicine, the acronym RICE is often applied for the first 72 hours. This article is not dealing with injuries or acute pain, but RICE is an excellent way to address chronic pain and inflammation that is associated with pain. 

_______________________________________________________________

REST...Practically I recommend resting the neck and not overstraining with vigorous exercise or physical demands when pain symptoms are present. There are different resting and sleeping positions that will be addressed in my online class on neck pain relief.

ICE...Ice is usually recommended when there is inflammation, but for many people ice can decrease pain symptoms whether or not there is inflammation.

COMPRESSION...Compression wraps or a gentle massage, like shiatsu, can effectively decrease pain symptoms and neck tension. See below for more information.

ELEVATION...Practically elevation can look like keeping the neck in an upright posture so that the muscles are lengthened and the cervical spine is free from compression. 

_______________________________________________________________

Topicals are tonics, gels, creams, ointments, etc. that relieve pain, decrease inflammation, warm up an area, or aide in healing. I usually recommend:

1. Zheng Gu Shui-( I recommend this topical for anything related to nerve pain as well as an aid when there has been bruising)

2. Tiger Balm- (I recommend this topical to relieve tension, tight muscles and general soreness)

3. Biofreeze-(I recommend this topical to relieve inflammation, though not to be a replacement for ice therapy)

4. White Flower Essence-(I recommend this topical for issues related to arthritis/joint pain)

5. Arnica-(I recommend this to aid in healing and when there has been bruising)

Stretching is an essential tool in addressing pain and tension, but sometimes neck pain can be worsened by some stretches. Appropriate stretches given by certified teachers or physical therapists are highly recommended. Always check with a doctor if you are not sure if it would be contraindicated for your wellness plan. I have a complete seven way neck stretch flow that is available for clients and will be a part of the online class.

Compression is a form of massage and can work out tension and relieve pain. Most people automatically rub their neck when pain symptoms occur. The pain relief is not always permanent but a great way to get some relief throughout your day. I will have detailed instruction on compression techniques to relieve neck pain in the online class series on neck pain relief. If you find that your symptoms get worse, contact your physician. 

Acupuncture Point Stimulation is an excellent way to relieve general neck pain and tension and can be used in a variety of ways. There are a number of key acupuncture points on the neck and at the base of the skull that are essential. In the photo below, one of my students is using PRT on GB 20, which is behind the earlobe and straight back behind the mastoid bone toward the muscle of the neck in the hollow. 

In summary, relieving neck pain and tension can change a person's life. Hopefully this article gives practical tools and applications to assist you in decreasing neck pain and tension in your life. Always make sure you are checking with your physician prior to trying anything new so that you don't make your symptoms worse. For more information or to schedule an appointment or if you are interested in getting on my mailing list for upcoming online classes you can contact me at: ewsomatherapy@gmail.com. 

Stay blessed!
Ashley

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

A Biblical Look At The Power Of The Tongue

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

One of my pastors delivered this wonderful sermon about the power of the tongue in our communication. The tongue has the power to hurt and to heal and yet it is such a small part of our anatomy. Pastor Daggs stays close to the scriptures with useful examples of the illustrations from the Bible. Given how much of our tongue is expressed over social media, it seems a very timely sermon for everyone. To hear the sermon, visit the link below. Make sure to have a notebook handy to take notes.

http://www.northcreek.org/resources/media/sunday-sermons

Enjoy!

Ashley

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Twenty One Healthful Foods to Add to Your Menu

Twenty One Healthful Foods to Add to Your Menu

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

Current research shows that the following foods have multiple health benefits. I have taken the list from the AFPA website where I have been studying and have added a few photos of simple dishes I have put together. Give these healthful dishes a try and let me know how you like them.

1. Avocado

Avocado must be a part of the daily diet of every health conscious individual, be it the ones looking to have a healthier heart or an individual interested in tightening up his or her hip muscles. Studies conducted over the years have revealed that consuming avocado on a regular basis decreases LDL (bad cholesterol) and triglycerides by about 22% and increases HDL (good cholesterol) by 11%. This makes our heart healthy by clearing all the obstructions within the arteries. The high fiber and protein content of avocado, on the other hand, helps in burning fat and building muscle mass.

Salmon filet with avocado and melted cheese over rice and with sautéed mushrooms. I often add balsamic vinaigrette dressing to the salmon at the end and it is crazy delicious. These filets are baked, but I also poach my salmon and both are super healthy. Olive oil and Lawrys Garlic Salt are used in my preparations.

2. Asparagus

This vegetable is filled with minerals, fibers and a series of essential vitamins like E, C, B2, B1 and K. Asparagus is capable of managing two of the most serious triggers of cardiovascular disorders; it helps in preventing blood clots and reducing blood pressure, two of.

3. Chia seeds

These seeds are rich sources of alpha linolenic acid and fiber. These contents of Chia seeds give them the power of managing blood pressure, lowering triglycerides and LDL, lifting up HDL, and thereby improving our overall heart health. In addition, the nutritional boost offered by these tiny seeds makes exercising a lot easier.

4. Broccoli

The vitamin K present in this vegetable assists in preventing hardening or calcification of arteries. The antioxidants sourced from broccoli, on the other hand, helps in stopping oxidation of bad cholesterol or LDL. The veggie is also known to be a great stress (one of the main causes of elevated blood pressure and heart attacks) reliever, when consumed on a daily basis.

Shredded chicken with rice, broccoli and summer squash is a delicious and healthy lunch or dinner by itself or with a salad. Simply add olive oil and a little garlic salt or season as you wish.

5. Coconut oil

It’s high time that you start disregarding the ancient myth which suggests that all kinds of saturated fat cause atherosclerosis and other cardiovascular diseases. A recent study has shown that consuming two to three tablespoons of coconut oil everyday can assist in lowering plaque buildup within the arteries. Researchers have also found that the medium chain triglycerides found in this oil assists in improving blood coagulation.

6. Coffee

It’s true that coffee, if taken in excessive quantity, can cause a series of health problems. However, when taken in moderation (8 to 16 oz per day), coffee is capable of reducing the chances of heart disorders by almost 20 percent.

7. Cinnamon

Take a tablespoonful of ground cinnamon every day and see your cholesterol levels go down magically. This natural remedy is also great at preventing formation of plaque. As a result of being a rich source of antioxidants, cinnamon can also prevent occurrence of cardiovascular diseases by preventing damaging oxidation of blood.

8. Fatty fish (sourced from cold-water)

Fish species found in cold water (examples include sardines, tune, mackerel, salmon etc.), contain healthy fats. These are fats boasting the ability of clearing arteries. Make sure your diet includes fish at least twice a week. This dietary habit will reduce plaque formation and prevent inflammation, conditions known for triggering heart diseases.

9. Cranberries

The antioxidants present in this food item are great at improving heart health by lowering bad cholesterol and increasing good cholesterol. Here, it must be mentioned that pure cranberry juice contains more powerful antioxidants than most other fruit juices.

10. Flaxseeds

Don’t forget to include flaxseeds in your diet if you want to build muscle and have a healthy heart. Flaxseeds taste best when taken along with a glassful of delicious and healthy smoothie.

11. Green tea

Catechins, which happen to be the most powerful active ingredients present in green tea, are plant phenols capable of hindering cholesterol absorption during digestion.

12. Olive oil

This oil is rich in oleic acid, which is an EFA (essential fatty acid) capable of reducing oxidative stress within our bloodstream. A study conducted recently have revealed that using olive oil for dressing and cooking food can reduce one’s chances of falling prey to cardiovascular diseases by as much as 41 percent. Make olive oil a part of your diet even if you are looking to lose weight.

13. Nuts

Nuts have always been regarded as one of the most delicious and nutritious heart healthy alternative of junk foods and other unhealthy snacks. The monounsaturated fats, fiber, protein, and vitamin E present in almonds make them the best nuts when it comes to a heart healthy diet plan.

Sunflower seeds with rice and minced broccoli is surprisingly tasty mixed together. I also use sunflower seeds or pine nuts in my pasta dishes and salads or will snack on sunflower seeds that have been roasted. Again, keep it simple with olive oil, which is one of the items on this list and your preferred seasoning.

14. Orange juice

Consume a couple of cups of 100 percent orange juice without any added sugar and see your inflamed arteries becoming normal within just a few days. The habit will also help in reducing your blood pressure.

15. Pomegranate

Pomegranates contain antioxidant phytochemicals, which protect our circulatory system (heart and blood vessels) from becoming the victim of harmful oxidation. The fruit is also instrumental in promoting nitric oxide production, which assists in regulating blood pressure and clearing arteries.

16. Persimmon

Polyphenols and antioxidants derived from persimmon helps in reducing levels of triglycerides and LDL within our bloodstream. The fiber content of this food item, on the other hand, works by regulating blood pressure.

17. Spirulina

This cyanobacteria (aka blue-green algae) can effectively regulate our blood lipid levels. Another amazing quality of the alga is that in spite of being a plant source of protein, Spirulina has every essential amino acid humans may need for having a healthy heart.

18. Spinach

The most prominent nutrients present in spinach include folate, potassium, and fiber. Each of these nutrients is known for its ability of keeping arteries clear and reducing blood pressure. In addition, spinach and other leafy greens can reduce the levels of homocysteine, one of the most dangerous risk factors of atherosclerosis.

This spinach salad is simple and delicious with cherry tomatoes, and diced zucchini. I will sometimes add Lawrys seasoning salt before mixing my dressing. 

19. Whole grains

Replace the bleached carbs in your daily diet with heart healthy whole grains. Examples of whole grains include brown rice, oatmeal, quinoa, whole wheat pasta, whole grain bread, etc.

20. Watermelon

This delicious fruit contains an amino acid called L-citrulline, which possesses the power of reducing inflammation and managing high blood pressure.

21. Turmeric

Turmeric contains an active ingredient called curcumin. It’s an anti-inflammatory agent capable of reversing damage and reducing inflammation of the arterial walls.

Stay healthy and joyful!

Ashley

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Zesty Chicken Tenders

Zesty Chicken Tenders

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

Try this simple, quick, and healthy take on chicken tenders. I have tried the recipe from this site, but also made it without the red pepper flakes or asparagus. My husband and children loved it so much after the first time, I had to increase my cooking portions. Left overs heat up nicely and provide an excellent lunch meal. You can also freeze leftovers in glass containers for a later time.

Some local grocery stores now carry organic chicken tenders and most health food stores that are big enough will carry organic chicken tenders. I prefer the cherry tomatoes sliced in half and the carrots shredded instead of sliced. I really like the fat free Italian dressing idea and it is oddly delicious mixed with the honey and balsamic vinegar.

You can find food stats on green beans here, tomatoes here, and carrots here. You get green, orange and red colored veggies, fulfilling your multi-colored veggie intake requirement. These veggies are also not cruciferous vegetables, which have been found to inhibit the thyroid and increase hypothyroidism symptoms.

Chicken is an excellent source of lean protein and is one I will recommend for my clients wanting to start a new eating plan. You can get more information about chicken here and see the comparison chart for saturated fat and cholesterol values depending upon the white and dark meat.

The rice is basmati, my personal favorite, but you can choose long grain or brown rice, depending on your preferences and needs. Rice is an excellent source of fiber and carbohydrates, to name a few. You can find out more about the difference between basmati and brown rice here. I found this really interesting article about different kinds of rice you will likely find useful and creative meal options.

The time required for preparation is about 15-20 minutes if you are starting from scratch. If you have pre prepped your veggies then the prep time goes down to about 5-10 minutes, tops.

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

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