Healthy Tidbits

2 Minute Stress Busters for the Holidays


  • Sit for 2 minutes, spine straight and consciously breathe in and out your nose. As you inhale and exhale try each time to make your exhales slower and longer.
  • 4/4 Breath for Energy: sit straight in a chair or cross-legged on a pillow. Place palms together at center of chest – press thumbs to sternum (chest bone). Focus at brow point with eyelids lightly closed. As you inhale, break the breath into 4 equal parts (like sniffs). As you exhale, break the breath equally in 4 parts. Continue powerfully for 2-3 minutes. Then do some long slow breaths at end.
  • Meditation for focus: sit in a comfortable pose, spine straight. With four fingers of the right hand, feel the pulse on the left wrist. Place the fingers in a straight line pressed lightly so that you can feel the pulse in each fingertip. Focus your mind at the point where the nose and eyebrows meet. Eyelids are lightly closed. On each beat of the heart, mentally say to yourself SAT NAM (truth within). Practice 2-4 minutes. Relax afterwards.
  • Sit comfortably in chair or easy pose position. While breathing normally, pump or suck your belly in and out for 10-15 seconds, rest. Then do long breaths 10-15 seconds, keep repeating belly pumping with rests and long breaths for 2 minutes. Best to do on an empty stomach!
  • Standing straight, feet apart elbows into sides, fists tight. For 10 seconds pretend to punch an imaginary bag in front of you. Pull your arms back, take a deep breath and hold – let it out with force (can shout “Ha”)after exhale. Repeat punching again for 10 seconds. Repeat for 2 minutes then sit quietly for two minutes.
  • Treat yourself to a Bodywork Session, soft music, a massage, a foot reflexology or a relaxing Polarity Session will keep you relaxed during the Holiday Season!! Try it – it works.

Good energy will come from each of our stress busters.

Reference: Mary Jo Ruggieri , Kundalini Yoga Techniques.

New Warnings About Asthma Drugs.


The FDA has asked the manufacturers of three popular asthma medications to add detailed warnings to their labels. The three drugs are Advair, Serevent and Foradil made by GlaxoSmithKline and Faradil.

In a public health warning on its website, the FDA said, that these drugs, and others in the same class known as long-acting beta 2 – adrenergic agonists, should be only used if all other medical treatments have failed. There is an increase chance of severe and dangerous asthma episodes with the use of these drugs.

See Reports:
Yahoo News, November 19, 2005, 12/6/2005

Dr. Joseph Mercola, MD. recommends that it is worth considering some of the dietary links to asthma. He suggests the following:

  1. Reduce sugar, fruit juice and pasteurized dairy products.
  2. Exercise has a profound benefit for asthma.
  3. Add omega-3 fats into your diet for asthma.
  4. Commercial milk products make asthma worse.
  5. Consider using Vitamin E.

Petting Your Dog May Help Your Heart


Can a few minutes spent petting your dog relieve a heart patient’s anxiety and help heart patients recover more quickly?! “Yes,” says Kathie Cole RN at the University of California Medical Center in Los Angeles.

Cole’s research found that a 12-minute visit with a dog helped patients’ heart and lung function by lowering pulmonary pressure, reducing the release of harmful hormones and decreasing anxiety.

We may have to convince hospitals to allow pet visits for their heart patients.

Reference: Reuters

Acupuncture and Depression

Today, more than 28 million Americans are taking antidepressant and anti-anxiety drugs. According to the Physician’s Desk Reference, the top antidepressant drugs only address signs and symptoms associated with depression and can cause many side effects.
Reference: Acupuncture Today; December 2001.

Acupuncture will help alleviate the signs and symptoms accompanying depression because it can address the underlying imbalance that cause the problem. Acupuncturists are aware of the mind/body connection and how physical problems can effect emotions. Over time disruptions lead to what the acupuncturist calls “stagnant or depressed Qi.” Eventually these emotions and physical blocks can cause serious imbalances within our bodies leading to depression.

Acupuncture will activate the movement of Qi throughout the entire body which addresses the root cause of imbalances. Like turning the circuit breakers back on.

So try some acupuncture sessions before you jump on those medications.

Reference: Reuters,

Super Sizing is Out

Super-Sizing for kids… What happens when a man eats nothing but McDonald’s food for 30 days? It’s a lesson that schoolchildren across the country are about to find out. Morgan Spurlock, director and star of “Super Size Me: A film of epic proportions,” is releasing an edited version of the film for classrooms. The school version of the Academy-Award nominated film is scheduled to be released after the Feb. 27 Oscar ceremony. To Spurlock, schools are the perfect place to teach nutrition.

“We’ll never make every parent a perfect parent. It won’t happen. But I really believe we can make every school really close,” Spurlock said, while in Connecticut at a forum on childhood obesity. The film chronicles his deterioration during the experiment, measuring his bulging belly, soaring cholesterol, depression, lack of attention and sexual dysfunction, which he edited out for the school film. The 34-year-old filmmaker gained 25 pounds during the month-long feeding frenzy, prompting his doctor to beg him to stop and declare in disgust that his liver had become paté. The school DVD is targeted for grades 6 through 12. It contains sample lesson plans and bonus interviews with foundations to underwrite the cost, so that cash-strapped school districts can get it for free.

Reference: Chi Living Foods News, J. Carey

Americans are using complementary and alternative medicine in record numbers.


Blame The Baby Boomers.


According to the National Institute of Health more then one-third of U.S. adults use complementary and alternative medicine.

“These new findings confirm the extent to which Americans have turned to CAM approaches with the hope they would help treat and prevent disease and enhance quality of life”, said Stephen Strauss, MD, Director, National center for Complementary and Alternative Medicine.

Result of the NIH study reveal the trends and prevalence of Holistic Healthcare and Complementary Alternative Medicine. Medicine will be drastically changing in the next decade and we can credit consumers who are using Holistic approaches to maintain good health as well as demanding less invasive and more alternatives to drugs and surgery.

To read the entire NIH Study visit

* See article on Baby Boomers at end of this newsletter.

Remedies For The Winter Blues


  1. Exercise, Exercise, Exercise!
  2. Get outside whenever possible even in cold to feel sun on your skin for 20 minutes per day.
  3. Detoxify your diet – reduce sugar and add more protein, fruits and veggies. Increase your H2O intake.
  4. Try some acupuncture – it is shown to improve signs of depression.
  5. Use homeopathy – try Pulsitilla if very emotional or Ignatia if very moody. Use a 12-30C remedy.
  6. Use aromatherapy – try citrus aromas like orange, lemon or tangerine.
  7. Meditate for 10-20 minutes a day.
  8. Increase levels of tryptophan and serotonin with diet and supplementation, increase B vitamins and minerals.
  9. Consider St. John’s Wort (300 Mg 3X’s a day).
  10. Avoid artificial sweeteners (phenylalanine).
  11. Consider a light box (10,000 lux of full spectrum) use at least a half hour a day.
  12. Consider further testing for amino acid imbalances as well as thyroid, adrenal and female/male hormones levels. Neurotransmitter levels can now also be checked with a simple urine test. Hair analysis can be done to find out if heavy metal toxicities are interfering with mineral functions and blood analysis can be done to find any vitamin deficiencies.

By Dr. Kathleen A. Jones, D.C., N.M.D. Hilltop Wellness Center (614)279-2525

RECIPE: Holiday Apple, Nuts and Greens Salad

*submitted by Jan Jensen, from Rhonda’s new book Hallelujah Holiday Recipes.

1 handful organic Baby Salad Greens

2 Golden Delicious Apples (peeled and diced)

¼ cup Pecans (cut into large pieces)

1 Celery rib (diced)

1 Orange (juice from)

1 Tablespoon Extra Virgin Olive Oil

Place greens in bottom of bowl. Add diced apple, then celery, and top with pecans. Place orange juice and olive oil in a small blender and blend, pour into a small jar with a lid and shake, and pour dressing over salad. (Option: May add a few organic raisins for a sweeter flavor). ENJOY!

Reference: Chi Living Foods News

Essential Herbs




Ask Charoula

Dear Charoula,

I am constantly in need of various herbal aids to be applied externally. Are salves easy to make, and if so, how does one go about it? What are some special herbs for specific ailments?


Salves, or ointments, are easy and fun to make!

As you must know already, they are semi-solid medicinal preparations for external use only. Salves have many applications. They can be used for:

  • Eczema, cuts, rashes, scratches
  • Bed sores, wounds, burns
  • Chapped lips, sunburn
  • Insect bites, itching, bug repelling

They are very effective on children, and animals as well.

The ingredients for a salve are the specific herbs you will need for your purpose, a very good grade of olive oil or grapeseed oil, and some beeswax. You will then need some little jars or tins to empty the finished product in.

Step No. 1

Making a salve involves first extracting the properties of the herbs into an oil. You can do this on top of the stove in a double boiler. The process takes about 60 minutes of the herbs simmering in the oil on top of continuously boiling water. Make sure the oil itself does not ever boil.

After 60 minutes or so, remove from heat, strain, and pour into jars or tins.

Step No. 2

This also involves a double boiler. Begin with one cup of your herbal oil. To each cup add ¼ cup beeswax (pure and untreated). Heat until it thickens – usually in one or two minutes. Test consistency by placing one Tbs. of mixture in refrigerator for a minute or two. Store finished product in small tins.

You can add Aloe Vera Gel, Vitamin E, Beta Carotene, and a drop or two of Tincture or Oil of Benzoin as a preservative, and essential oils. Add the essential oils directly in the jars or tins, and stir a little with a toothpick. Add 20 drops for a ¼ oz tin, 40 for a ½ oz. tin, 60 for and oz. jar.

Here are some herbs for specific conditions:

  • St. John’s Wort is good for burns, or sunburns. Combined with Arnica, it works well for sprains and deep joint or muscle pain.
  • Chickweed, Plantain, Calendula and Lavender are excellent anti-inflammatories and anti-microbial. Use them for bites, cuts and rashes.
  • Golden Seal, Garlic and Echinacea are specific for wounds and infections, and are known for their anti-microbial properties. Golden Seal is also very good for drying conditions like Eczema.
  • Black Walnut Leaves or Hulls are antiseptic. Added to Golden Seal, Comfrey and Echinacea, this makes a great all round Healing Salve.
  • Mullein is anti-inflammatory and also good for sprains.
  • Comfrey is the best herb for sore or broken bones and sprains.
  • Basil and Pennyroyal are excellent bug repellents, especially with a little of Eucalyptus added in.

Have Fun!

Charoula, Herbalist

For more information on our herbal tinctures, go to the herbals section of our online store at E-Wellness Solutions.


Health Freedom Comes to Ohio

Protect your rights as a consumer to choose the type of healthcare you want. For more information please visit the website at Ohio Sunshine Health Freedom.

PHONE: 937-981-2924

Educate others about this topic: Brochure

Changing Face of Healthcare: Blame The Baby Boomers!


Baby Boomers Explode Into Senior Citizens!!


Not willing to give up on the late night Peter, Paul and Mary sing alongs, the baby boomers continue to jet from Europe to Asia and back again while popping their B-Vitamins and sipping their Breathe Easy Herbal tea. Busy with their careers, climbing the corporate ladder and trying to take care of their new grandchildren, the boomers are as busy as ever struggling for balance in their life.

Today’s Baby Boomers (born 1946-1964) are also becoming actively involved in lengthening and promoting their own quality of life. They are refusing to accept physical limitations, low energy and lapses in memory as the norm for growing older.

The boomers are the driving force behind breakthrough research that dramatically slows aging, improves memory loss, restores vital energy and possibly could turn back the hands of time.

Some hot topics of the latest anti-aging research are: life span increased by taking DMAE (a nutrient that helps produce choline to improve and facilitate memory), controlling free radicals via antioxidants before they destroy brain cells, magnesium for tired brains, Glucosamine for joint pain, Gingko Biloba for improved short-term memory and green tea for cancer prevention.

Stress, according to volumes of research, boosts appetite, creates stomach disorders and causes wrinkles – so the boomers have migrated, without hesitation, into meditation, yoga, going to spas and weekly bodywork.

Leading the charge, of course, is Oprah. Her new magazine called, what else but “Oprah” entices 78 million boomers in the United States to clamor for stress release and anti-aging information. She not only does a great job with promoting healthy aging but she reaches into the diversity pot of America and convinces everyone, no matter who they are, that they have a birth right to be healthy as they grow older!


They are spending billions of dollars on trying to stay young. But… it may be that our boomers, who have seen enough of our current healthcare system, are wise in looking for a better way as they approach their senior years. Already, many of them may have been through a tedious nursing home experience with a parent or loved one and/or possibly a cancer related illness or death.

The onslaught of many invasive therapies such as surgery, along with the overuse and abuse of prescription drugs that produce life-threatening illnesses may be part of this motivation for boomers to seek alternatives!

What the boomers want seem to be a safer, gentler approach to better health, and more effective wellness programs with an emphasis on preventive, complementary and integrated healthcare.

The surge in taking vitamins, homeopathic remedies, herbs, along with the use of the non-invasive therapies is not by chance. The boomers are saying we want to take control over our own lives and not be stuck in overcrowded nursing homes waiting for a nurse’s aide to come and take us off of the bedpan!!

By searching for the secrets for a longer healthier life or by looking for the fountain of youth the boomers are creating the next generation of healthcare options.

The good news is the boomers ARE discovering hundreds of ways to avoid diseases, reverse illnesses and enhance the quality of their health. Emerging on the scene is controlling blood pressure, lowering cholesterol, unclogging arteries, reversing arthritis and diabetes… all without drugs. They have rediscovered the lost art of organic farming, herbal tinctures and energy medicine.

Getting a second opinion has a different meaning to boomers… how about third opinions and a “team” of health care providers including the doctor, the psychologist, the polarity practitioner and maybe even the psychic.

Those boomers have certainly become the epitome of the smart consumer. Not being afraid to ask questions, accessing information via the internet and knowing when to say NO – Creates Options.

The American Academy of Anti-Aging Medicine recently held an anti-aging conference which included such topics as the success of alternative treatment therapies for cancer, detoxification of environmental poison and heavy metal toxicity, fatigue and premature aging, and hyperbaric oxygen therapy and its role in anti-aging medicine.

So it seems that medicine is meeting the boomers by looking at the causes of aging, discovering anti-aging factors that work on prevention and accepting that the non-invasive therapies should be the favored first choice of treatment whenever possible.

Does it seem strange that we could envision a 120-year-old woman or man cheerfully riding their bikes around Kelly’s Island on a beautiful autumn day? Or see the day arrive when there is a safer, gentler approach to better healthcare with a longer quality of life.

Julian Whitaker editor of Health and Healing, defines future health “By Health, I don’t mean the mere absence of disease, but a vitality, zest and energy coursing through your veins that makes you thrilled to be alive.”

Fountain of Youth – Why Not!

Mary Jo Ruggieri, PhD, RPP


  • Fish Oil/Omega-3 can treat and prevent cancer.

Reference: journal of clinical nutrition Vol. 77, No. 3, March

  • One in six Americans take three or more prescription drugs daily, often in untested combinations.

Reference: Los Angeles Times, November 20, 2005

  • Best foods for your brain
    • Yogurt
    • Eggs
    • Poultry
    • Spinach, leafy greens
    • Oranges
    • Legumes
    • Brown Rice
    • Salmon

Reference: Bottom Line U 26, November, 05.

  • Alzheimer’s patients given supplemental B12 have improved memory.

Reference: Bottom Line Nov., 05

  • Consumer Beware – Ditch the teeth whiteners. They use peroxide which can damage gum tissue and damage the tissue inside the tooth pulp.

Reference: Man Health Magazine Online


Disclaimer: The information in this newsletter is for educational purposes only. This information is not intended to diagnose, treat illness or prescribe any type of medication or treatment. For medical needs, consult your Medical Doctor, Dietitian, or Mental Health Practitioner.