The Wellness Series

Created By: Bianca Felice

A Spa Preventative Health & Wellness Quarterly

Nutrition * Physical Activity * Therapeutic Treatments * Awareness * Daily Mantra

Live in the Moment of NOW

In the Season of Spring, it is time to cleanse the body of holiday cheer. Focus on the present moment of now and prepare for the summer that is just ahead. Spring Cleansing through thoughtful intake of nutrients and minerals, cardio conscious workouts, frequent intake of therapeutic treatments along with a positive mindset and game plan can make all the difference to the pep in your step!

In the weeks ahead, beginning on the spring equinox, treat yourself to whole foods that work together with physical activity and will continue to improve your lifestyle and wellness conscious mind. There are a variety of choices to choose from, choose with joy and confidence that you are making the right decisions to live a life for your mind, body and soul. A holistic balanced lifestyle!

Nutrition:
Omega 3’s and healthy brain function
Plums – A superoxide neutralizer
Spring Cleanse Smoothie
Spring Water for Minerals

Physical Fitness:
Cardio & Brain Function
Spring Training Motivation- YouTube Video Link
Yoga for the Third Eye & Crown Chakra

Treatment:
http://www.floridasprings.org/visit/map/warm%20mineral%20springs/
Balneotherapy
Pancha Karma –Ayurvedic Spring Cleansing

Awareness:
Journal Writing- Live your True Calling
Meditation
Essential Oils for Third Eye & Crown

Mantra:
“Live in the present moment”
“I see the truth and I am”
Book: How I Pray

Nutrition: Omega 3’s, Vitamin E and Plums

Healthy diet and exercise, specifically fish derived omega 3’s, vitamin E and plums have a direct effect on brain health and function. A positive daily routine dramatically affects the brain and its capacity to overcome challenges in memory, mental decline and recovery. Scientific evidence suggests that these approaches outweigh pharmacological compounds in their success on improving molecular mechanisms and synaptic transmissions. DHA, which is found in the Omega 3’s, and not produced by the body, improves neuron function in the brain by supporting the membrane fluidity and function as well as cell signaling.

Vitamin E found in nuts, oils and plant sources, acts as an antioxidant and reduces the oxidative stress and free radical damage that could prevent neurons from functioning at their best. This important vitamin has been known to have a positive impact in memory performance, which may decline as we age.

Purple Plums are a perfect pick to pair with fish and nuts to create an atmosphere for healthy brain function. Known for its tangy outside and sweet succulent inside, it is also known as a well documented anti-oxidant that neutralizes super oxides and prevents oxygen based damage to the good fats that are found in our brain cells and cell membranes.

Spring Cleansing Smoothie Recipe:

• 8 oz Almond Milk
• 8 oz Spring Water
• 1 cup Ice
• 2 Plums
• 2 cups Blackberries

Physical Activity: Running & Treadmill Exercise

Physical activity, just like eating healthy, is believed to improve neuronal functions such as development and structure in the brain. Most effectively, running or treadmill exercise increases the positive effects on the plasticity, cognition and neuronal regeneration.

LINK: Back on Track Spring Workout Motivation-Jason Altidor
Youtube Video: https://www.youtube.com/watch?v=wIGcRAA5V74

Yoga for the Third Eye & Crown Chakra
http://www.yogajournal.com/article/beginners/asanas-for-the-chakra-system/
http://thedevalife.com/restoring-your-third-eye-and-crown-chakras/
http://www.multidimensions.com/integration-process/chakras-of-the-superconscious/integrating-the-sixth-and-seventh-chakras/

Therapeutic Treatments: Balneotherapy, Aquavana, Pancha Karma

Balneotherapy: http://en.wikipedia.org/wiki/Spa

The word Spa derives from Aquae Spadanae, a small town in Belgium where the use of medicinal waters, or spring water with mineral content, were used to cure common ailments. Many baths and hot springs were used as a source of healing, for spiritual purposes and deep cleansing throughout history.

Aquavana: Video Clip of Canyon Ranch

Pancha Karma: At home cleanse with Ayurvedic Principles and Practice
http://www.elephantjournal.com/2014/12/diy-panchakarma-at-home-ayurvedic-cleansing-program/

Perform daily abhyanga massage. This is also known as self-abhy and helps mobilize ama to be released from the tissues.

Directions:
1. Warm an organic oil of your choice (try sesame or coconut) and spread over your entire body from head to toe. Don’t be stingy with the oil; your hands should slide on your skin with ease.
2. Begin at the top of the head and give yourself a scalp massage (like the best salon shampoo treatment you’ve ever had!)
3. Abhyanga massage is firm and invigorating. Use friction-like long strokes on the larger areas of your body (thighs and forearms, for example) and circular motions around all joints.
4. Make sure to give your belly a good rub in the direction of peristalsis (clockwise) to encourage elimination.
5. Don’t forget your face, hands and feet! Note: this should take about 15-20 minutes – take your time and put some love into it!

Sweat. Swedana, or sweating, is a cornerstone of panchakarma, with our skin being the largest organ of detoxification. If you don’t have access to a steam room or sauna, simply make a hot bath with some epsom salts and soak.

Try Oil Pulling. This century-old treatment for dental health promotes major detox. Every morning, take 1-2 Tbsp of coconut oil and swish it around in your mouth as you would mouthwash. After about 10-20 minutes, spit out the saponified oil and dispose.

Awareness: Journal Writing, Meditation, Essential Oils for Third Eye & Crown

Journal Writing: Live your True Calling

Journal daily or whenever you have an inspirational thought. Detail your dream life and act on the activities that will take you there. Find your true calling through intuition and joy.

Mediation:
“Live in the present moment”
“I see the truth and I am”

Essential Oils:
The Everything Guide to Chakra Healing: Use your body’s subtle energies to promote health, healing, and happinness

Mantra:
“Live in the present moment”
“I see the truth and I am”

Book:
How I Pray-People of Different Religions share with us that most sacred and intimate act of Faith-Edited
by: Jim Castelli

Resources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225186/
www.worldneurosurgery.org
www.whfoods.com
medicinenet.com