Om Maker

Wellness with Janina Church

Archive for the ‘Wellness Tips’ Category

October 30th, 2013 by Janina

Simple beet soup

Warming, colorful and simply delicious!

The best part of pouring a bowl of this soup is the ritual of loading it up with fun condiments. Experiment with adding some of your favorite flavors. For a more warming soup try adding some ginger, pepper or even chile. Try salting with Braggs, dulse or nutritional yeast. My favorite way to garnish is with sunflower seeds, dulse and if in season, some avocado.


2-3 tablespoons olive oil

2 cups cubed red beets

1 cup sliced carrots

1/4 cup chopped leeks

4 cups vegetable broth

3 cups chopped chard, kale or leafy green of choice

sea salt

avocado (optional)

sunflower seeds (optional)

dulse flakes (optional)

In a medium pot, saute beets, carrots and leeks for about 2 minutes. Add vegetable broth and bring to a boil. Reduce heat and simmer until veggies are soft. Remove from heat, stir in leafy greens, salt to taste and serve garnished with sunflower seeds, avocado slices and a scoop of rice if desired.

**Beets are a natural liver cleanser, antioxidant and  blood purifier. Also high in potassium, magnesium, fiber, vitamins A, B, C and beta-carotene.**

~The story of simple soup~

I discovered this soup back when I was going to school at Mount Madonna. The kitchen staff offered Simple Soup as an alternative to whatever was on the scheduled menu. Made most of the time with chard and other random veggies in a low salted vegetable broth, it had a mild flavor and was easy to digest. I have added a few more ingredients to help thicken the flavor of the soup, but is still pretty simple.

Blessings and love~



October 23rd, 2013 by Janina

Travel survival kit


Traveling can be fun
yet sometimes taxing…
With the holidays around the corner, some of us might be gearing up for a bit of  traveling.
Here are a few items I like to bring on my adventures to help
me stay healthy and sane.
  1. Food – It can be hard to find fresh healthy food on the road. Indigestion can ruin even the most luxurious vacation. When on a road trip, I often fill a cooler with lunch makings and pull into a rest stop or park and enjoy my meal. If staying in a hotel I make sure to pack instant oatmeal, smoothie makings, and my hand blender. Traveling by plane, I always have snacks in my purse-usually fruit, nuts and a few of my favorite tea bags to help tide me over until I reach my destination. When I get to my destination, I look for a grocery store and stock up on healthy snacks.
  2. Insulated canteen or cup – Staying hydrated is key to feeling good. I like my insulated Kleen Kanteen because I can put hot or cold drinks in it. Sipping on warm water helps digestion and settle high air elements in our bodies that travel sometimes creates.
  3. Sesame massage oil – Being in a new city, sleeping in an unfamiliar bed and stepping out of our routines are some elements that can interrupt our sleep. Rub a little unscented sesame oil on your feet and place a few drops in your nose before bed to help soothe your nerves for a better nights sleep.
  4. Rose water – If feeling overheated or fatigued, pour some rose water in a spray bottle and spritz your body. I refer to my rose water as my Tantrum Tamer. Spray mist your upset child to help them chillax. For a cooling drink, place about 1/2 teaspoon in a cup of water.
  5. Fennel seeds – Chew on a few fennel seeds for unsettled digestion. If traveling with children, you can buy candy coated fennel seeds at most indian supermarkets which they are more than happy to take if need be.
  6. Essential oils – If traveling to a warm weather climate, try rubbing a cooling oil like rose, lavender, or sandalwood on your wrists or place a few drops in a bath.
  7. Triphala – This is an ayurvedic herb that works wonders on irregularity…if you know what I mean:) A capsule or two with warm water right before bed does the job.
  8. Tiger balm – Rubbing a small amount on your temples can help soothe the meanest of headaches.


Happy Trails!


October 20th, 2013 by Janina

Sunday Quote


” Everything in life is vibration.”

-Albert Einstein

October 13th, 2013 by Janina

Sunday quote


Everyone can be great… because anyone can serve.

You don’t have to have a college degree to serve.

You don’t even have to make your subject and verb agree to serve…

You only need a heart full of grace. A soul generated by love.

-Dr. Martin Luther King Jr.

Happy Sunday~


October 6th, 2013 by Janina

Sunday Quote


” Don’t worry, about a thing,

cause every little thing

is gonna be alright.”

-Bob Marley

Wishing you a worry free Sunday!



September 29th, 2013 by Janina

Sunday Quote




And the day came when the risk to remain tight in a bud

was more painful than the risk it took to blossom.

-Anais Nin

Happy Sunday~


September 25th, 2013 by Janina

Gentle yoga for Immune system

For today’s offering I have a gentle yoga routine to help support your immune system. Complete with side bends, forward bends, neck stretches, chest expansion, inner leg stretches and relaxing inversions, these postures massage and assist lymph drainage. Chest tapping stimulates the thymus gland, responsible for transforming lymphocytes (white blood cells made in the bone marrow) into T cells which play an important part in fighting diseases and infection.

The video is less than 5 minutes long, though you can certainly spend a little more time in each pose-as long as you are feeling comfortable and safe. ***Remember to breathe, be gentle and listen to your body!***

In wellness and love,





Disclaimer: Yoga and Ayurveda are complimentary practices to western medicine and are NOT intended to replace your medical professional's treatment or advice. Janina Church is not a medical doctor.Please check with your medical doctor before making any changes in your diet or lifestyle regarding your health.
September 15th, 2013 by Janina

Sunday Quote


“We are cups, constantly and quietly being filled.

The trick is, knowing how to tip ourselves over

and let the beautiful stuff out.”

-Ray Bradbury

June 2nd, 2013 by Janina

Yoga Community Hike


Land of Medicine Buddha

Yoga Community Hike

 Saturday June 8th 10:30 am

Join me and your fellow yoga mates for a stroll in this serene and sacred environment

Carpooling available

Here are directions and info to LMB

Contact Janina


April 28th, 2013 by Janina

Sunday quote

The dramatic action that we need to create a way of life on Earth

that really works will be taken not through personal, social or political action,

but through spiritual action.

-Brooke Medicine Eagle