Om Maker

Wellness with Janina Church
November 10th, 2013 by Janina

Sunday Quote

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” If you want to view paradise,

simply look around and view it…”

-Willy Wonka

November 6th, 2013 by Janina

Natural Sleep Remedies

Next time you find yourself  tossing and turning, try these natural sleep remedies.

Warm Spiced Milk

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1 cup warm milk (cow, almond or rice)

1/8 teaspoon of ground nutmeg

1/8 teaspoon of ground cardamom

Mix all ingredients in a mug and drink one hour before bed.

Nutmeg is one of the best herbs for calming the mind. Cardamom is soothing to the nervous system and reduces mucous forming qualities of the milk.

 Foot Massage

Right before you snuggle into your blankets, massage sesame oil (not the kind you cook with) on to the bottom of your feet and put some socks on.

 

Nasal Oil Drops

 

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I know!! It sounds weird, but I swear by this one. Place a couple drops of sesame oil in each nostril. Tip your head back and take a few quick sniffs in to make sure the oil gets in there.

 

Alternate Nostril Breathing

Here is a little video I made with instructions. Even just a few minutes of this breath practice can be extremely calming.

 

Relaxing Yoga Poses

These are a few of my favorite sleepy time poses. Make sure you are feeling relaxed and completely comfortable in each posture. These poses should feel effortless with not a lot of stretching going on. Relax your mind by focusing on your breath. Try staying in each pose for 3-10 minutes.

 

Childs Pose with Pillows

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From hands and knees shift hips back and sit on heels. Open up knees just enough to place a pillow or two between thighs. Bow forward hugging pillow, turning head to one side.

Supported Seated Forward Bend

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Sit on a pillow facing a chair, open legs wide enough where you can comfortably straddle the legs of the chair. Feel free to bend knees or sit cross legged if this makes the posture more comfortable. Place a pillow or two on the seat of the chair and release forehead onto the pillows.

Supported Inversion

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Sitting down, scoot one of your hips toward the base of a chair. (You can also use a couch or the end of your bed.) Swing legs up onto to seat of the chair with knees bent. Separate the legs about hip width and place an eye pillow or drape a piece of cloth over the eyes. For a little extra support, place a pillow under the calves on the seat of the chair and another under your hips.

 

Herbs

Here are a few herbal supplements that support sleep.

Chamomile

Gotu Kola

Ashwagandha

Essential Oils

Lavender

Sandalwood

Place a few drops of oil on a tissue, lay in bed, close eyes and take some deep breaths through the tissue.

Sweet Dreams!

Janina

November 3rd, 2013 by Janina

Sunday Quote

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” Thousands of candles can be lit from a single candle,

and the life of the candle will not be shortened.

Happiness never decreases from being shared.

-Buddha

Happy Sunday~

Janina

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.

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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~

Janina

 

October 23rd, 2013 by Janina

Travel survival kit

 

Traveling can be fun
yet sometimes taxing…
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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!

Janina

October 20th, 2013 by Janina

Sunday Quote

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” Everything in life is vibration.”

-Albert Einstein

October 16th, 2013 by Janina

Roasted Roots

This is such a cozy and easy dish to cook! Everything about it speaks autumn…the fall colors, the earthy veggies and the comforting smell while roasting makes me want to snuggle up near a fire with my favorite slippers on.

Root veggies are the ultimate comfort food and are great for crisp autumn weather. In ayurveda it is said that because root veggies grow in the ground, they help bring our energy back to the earth. Which is especially helpful during fall when increased air and space elements in our bodies can leave us feeling spacey and scattered.

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4  potatoes diced (I like using red or golden varieties)

2 garnet yams diced

4-5 beets diced (red or gold)

2 carrots sliced

4 tablespoons olive oil

1 teaspoon sea salt

dash of black pepper

1/2 teaspoon dried oregano crushed

1/2 teaspoon dried rosemary crushed

Preheat oven to 400 degrees

Dice vegetables into large 1 inch cubes and place in a large baking dish (approximately 9 x 2 1/2 x 13 inches in size). Drizzle olive oil over veggies. Add salt, pepper, oregano and rosemary. Using a large spoon or your hands, gently toss the mixture to coat all the veggies with the spices and olive oil. Place uncovered in preheated oven and bake for 30-40 minutes or until roots are tender. Can be served as a side dish or a main entrée.

** Try topping with fresh chopped chard and Blissful Creamy Tahini Dressing-so yummy! .**

Wishing you a lovely autumn day~

Janina

October 13th, 2013 by Janina

Sunday quote

Helping-Hand

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~

Janina

October 11th, 2013 by Janina

Yoga Community Hike

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Land of Medicine Buddha

Yoga Community Hike

Sunday October 13th, 2013

Join me and some of your yoga mates for a stroll through the redwoods in this serene and sacred environment. We will be hiking the 8 Verses trail, which is an easy and short (about 20 minutes) trail loop up at Land of Medicine Buddha. Let’s get together and breathe in this beautiful fall weather!

Meet in the parking lot

between 10 and 10:15 am

Carpooling available!

contact Janina

831-239-2673

October 9th, 2013 by Janina

Golden Goddess Shake

Enjoy this vibrant shake with your breakfast or as a snack. Filled with nourishing and healing ingredients to help you glow with golden light of health like the divine goddess that you are!
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1 banana
1 teaspoon turmeric-ground
1/4 teaspoon cardamom-ground
1 cup milk-can use cow, almond, rice or soy
3 dates-soaked for 15 min and pitted
1 teaspoon sesame seeds (optional)
Blend and serve!
Sweet tastes and heavy qualities of the dates, milk and bananas make this concoction a grounding drink for dry and flighty autumn days. Adding some cardamom lightens the mucus forming qualities of the bananas and milk. Cardamom also improves circulation and digestion. Sesame seeds are high in potassium, selenium and have rejuvenative qualities. Turmeric is pretty much a wonder herb with immune boosting, anti-inflammatory, anti-oxidant, antibiotic, muscle nourishing and complexion enhancing properties, to name a few.
Cheers!
Janina