Summertime Mango, Veggie, Hummus Collard Green Wraps

Although Fall just began its not too late to learn this new dish and eat it all year round. wrap it up

A refreshing and nutrient rich snack for summer entertaining or a quick fix for yourself, green leafy vegetables, like collard greens, contain most of the essential minerals needed for a healthy body and mind. Richly colored fruits and vegetables, such as red bell peppers and mangos, are anti-oxidant rich, protecting the body from oxidative stress cause by a variety of environmental and internal processes. Sprouts have a wide array of trace minerals and hummus is a vegetarian source of protein and good fat. All together, these foods optimize the vitamin and mineral content of this easy to prepare snack.

 

Ingredients:

 

2 Collard leaves

½ cup hummus of choice

half red bell pepper, cut into strips

half cucumber, cut into strips

handful of sprouts (alfalfa, sunflower, clover, broccoli…)

1 mango, peeled, deseeded, and cut into strips

 

Directions:

 

Rinse collard leaves and cut along stem on either side to remove. Pat dry.

 

Take the 4 halves of the collard leaves and cut in half again, short-way (end up with 8 pieces total)

 

On each collard piece, spread a tablespoon of hummus and lay a strip of bell pepper, cucumber, mango, and sprouts along center.

 

Wrap collard around filling and move to a plate. Repeat until all collard pieces are used.

 

Enjoy in the sun with a glass of lemonade.

Holistic Massage School Shares a Shopping List of High Protein Food Sources

Considered a macronutrient, Protein is an important building block for every cell in the body and essential for the health of our blood, bones, muscles, skin and cartilage. Unlike fats and carbohydrates, protein is not stored in the body, so new supplies are needed daily.  How much protein is enough?  The US Dept. of Health and Human Services offers the following recommended daily allowances based on sex, age and activity level:

 

Who:

RDA:

Children 2 to 6, most women and older people

5 ounces

 

Older children (6-12), teen girls, active women and most men

 

6 ounces

Teenage boys & active men

7 ounces

 

Now, that you know how much you need, take a look at the list of foods below.  It is a compilation of our faculty’s favorite protein-rich food sources.  Which proteins appeal most to you?

 

Popular Protein Sources for Vegans: 

vegan protein

  • Black beans, 15 grams per cup
  • Chickpeas, 12 grams/cup (mashed w/ oil & garlic =  Hummus)
  • Flaxseed
  • Grains, varied
  • Legumes
  • Lentils (red are my favorites), 18 grams of protein per cup
  • Nuts (Walnuts, Almonds,
  • Poppy seeds
  • Pistachios
  • Pumpkin seeds
  • Quinoa, 9 grams per cup
  • Tofu, 11 grams per 4 oz
  • Tempeh, 41 grams per cup

Tip: Tempeh, made from soy beans, contains a higher content of protein, dietary fiber, and vitamins than Tofu.

 

 

 

Other High-Protein Food Sources

 

Dairy:dairy

  • Greek Yogurt, 23 g per 8 oz. serving
  • Cottage cheese: 14 g per ½ cup serving
  • Swiss Cheese: 8 g per 1 oz. serving
  • Eggs: 6 g per 1 large eggs
  • Milk: 2%, 8 g per 1 cup serving
  • Soy Milk: 8 g per 1 cup serving

 

Meats/Poultry:poultry

  • Turkey Breast: 24 g per 3 oz. serving
  • Pork chops: 23 g per 3 oz. serving
  • Steak: 23 g per 3 oz. serving
  • Ground Beef (95% lean): 18 g per 3 oz. serving

 

Seafoodseared salmon

  • Tuna (yellow-fin), 25 g per 3 oz serving
  • Salmon, 23 g per 3 oz. serving
  • Halibut, 23 g per 3 oz. serving

 

 

Are you interested in learning more about Nutrition?  Healing Hands School of Holistic Health (HHSHH), offers classes such as: “Holistic Nutrition”, “Healthy Dietary Practices” and “Nutritional Super-foods”.  To find out more about these or any of the other 80+ courses HHSHH offers, please visit us on-line at www.healinghandsschool.com or call us at (949) 305-2722 /Laguna Hills, or (760) 746-9364 / Escondido.

Healing Hands School of Holistic Health has been serving residents through two regional campuses for over 23 years.  With two Certification Programs and more than 80 Holistic Health courses to offer, HHSHH is considered a trail-blazer for Holistic Health Education in Southern California.  To date, HHSHH has prepared more than 6,000 students for successful and rewarding careers in Massage Therapy and Holistic Health.

(Citation: Photo of grains provided by www.RebelDietician.us)

Holistic Massage School Offers ‘Somatics’ Course for Body-workers

“Recent research supports the fact that negative thoughts, emotions and expectations can negatively affect our physical bodies and conversely, that ‘dis-ease’ in our physical body can negatively affect our mind and emotions”, says Paula Curtiss, Founding Director for Healing Hands School of Holistic Health (HHSHH).  “We think it’s really important for Massage Therapists to understand this correlation, which is why we added, ‘Somatics’ to our curriculum of over 80 massage and related holistic health courses,”  she added.

 

At HHSHH, the Somatics course is 48-hours long, approved for Continuing Education Units (CEUs), and is offered at both the Escondido and Laguna Hills campuses annually.  The course explores how the quality and awareness of our own movement and posture has a direct influence and impact on our well-being and physical comfort.  Students learn how to identify movement patterns and postures that are inefficient or unnecessarily tense contributing to pain and chronic postural problems.  They also learn manual techniques to help facilitate client awareness and massage techniques to release muscle tension anywhere in the body.   In this hands-on course students also learn a program of simple-to-teach floor exercises that can be customized to help clients reverse the damaging effects of stress on their bodies. 

 

A Somatic body-work session will never be a choreographed routine but rather offers a client customized care for their body’s somaticsindividual needs.  The goal of Somatic therapy is to develop a personalized program that focuses on the whole person: body, mind, emotions and Spirit.  Though some may find portions of a Somatics body-work session relaxing, the work more closely resembles physical therapy than it does massage therapy.

 

In a Somatics body-work session, the therapist searches to identify the cause of physical pain and then focuses his/her attention there. Each session is a blend of many different therapies that may include exercise instruction, stress-reduction techniques, stretching, massage, energy-work and cognitive/behavior modification.  The aim is to help the client not only achieve but maintain optimal health and a healthy lifestyle.

An interesting fact about the Somatic exercises taught in this class is that their effects are cumulative.  In other words, the effects increase over time and one develops greater flexibility and ease of movement as they repeat the exercises over time.

The next Somatics course will be held at our Escondido Campus starting September 30 – October 16 on Wednesdays and Fridays.

To find out more about Somatics or any of the other 80+ massage and holistic health classes offered at Healing Hands School of Holistic Health visit us online at www.HealingHandsSchool.com or call us at 949 305-2722 in Laguna Hills and 760-746-9364.

Holistic Massage School Discusses Natural Remedies for Erectile Dysfunction

Erectile dysfunction (ED) is often caused by a physical condition, such as diabetes, sleep disorders, heart disease and poor blood flow.  In fact, research studies show that men with heart disease are twice as likely to have erectile dysfunction.  The reason?…Both ED statueconditions stem from artery damage.  Other common, underlying contributors to ED include: stress, alcohol, smoking and obesity. 

Regardless of the underlying causes, one of man’s best NATURAL defenses against ED is to make sure he gets enough regular exercise. An hour of exercise daily will not only improve circulation, help men maintain a healthy weight, stimulate good hormone production, it also helps reduce stress, one of the most common contributing factors. 

While it hasn’t yet been clinically proven that vitamins can effectively cure erectile dysfunction, there are note-worthy studies that link vitamins with men’s sexual health. One such study in the Journal of Sexual Medicine found a link between low levels of vitamin D and ED.  Also, Vitamin C is known to improve blood flow which plays an important part in healthy sexual function. Foods that can contribute to sexual health include the following:

 

High Vitamin C Fruits and Veggies such as:

Oranges

Tangerines

Grapefruits

Blue-berries

Black-berries

Melons

Pineapple

Papaya

Tomatoes

Spinach

Broccoli

Red Bell Peppers

 

Almonds

Almonds contain several vitamins and minerals that are important for sexual health and the reproductive system.  These include vitamin E, which supports heart health, omega-3 fatty acids, which help with blood flow and Selenium which helps with infertility issues.  Almonds also contains the mineral Zinc, which helps in the production of male sex hormones which can boost libido. 

Try this recipe: Halibut Almondine – Just top a Halibut filet with butter, garlic and sliced almonds and bake for 10-15 minutes at 400 F.

 

Avocados

Considered super-fruits, avocados are rich in potassium, vitamin B6, and vitamin E, which has antioxidant properties that promote better blood flow and may prevent or delay heart disease.  Avocados are also a good source of mono-unsaturated fats which contribute to heart health. Circulation can be critical for a healthy sex life, so anything that helps your circulation and heart, can promote a healthier sex life.

 

Try this superfood recipe: Spread cream cheese onto  ½ Bagel then add  sliced tomato and Avocado.  Drizzle with olive oil and sprinkle with lemon-pepper for a healthy breakfast or snack.

 

Olive Oil

The monounsaturated fat contained in olive oil helps keep arteries clear so blood flow remains strong enough to facilitate erection, as opposed to Saturated and trans fats which narrow and constrict arteries restricting healthy blood-flow.

 

Mix ¼ cup of olive oil with ¼ cup Basalmic vinegar for a heart-healthy salad dressing.

 

Strawberries

strawberry edStrawberries are also rich in antioxidants, and vitamin C.  Both have been linked to higher sperm counts in men.  They also benefit your heart arteries and facilitate good circulation, which is crucial for sexual functioning.  Methylxanthines, found in dark chocolate, are known to activate the libido. 

 

For a sexy snack:  Dip fresh strawberries in melted Dark Chocolate

 

Sweet potatoes

Sweet potatoes are rich in beta-carotene, providing the body with vitamin A, which studies are showing may help with infertility.  These tasty delights also contain Potassium, which helps lower high blood pressure associated with erectile dysfunction.

For a perfectly potent potato, slice sweet potato in half and top with ½ tsp honey and sprinkle with cinnamon.  Place in a sealed plastic bag and microwave on high for 7- 8 minutes, let cool and enjoy!

 

Watermelon

This refreshing summer-time favorite is not only low in calories, it is also high in libido-boosting phytonutrients.  These include Citrulline, Lycopene and Beta-carotene known to relax blood vessels which may increase one’s sex drive.

 

Just slice watermelon in half length-wise, then cut into 1 inch thick slices and enjoy!

Are you interested in learning more about Holistic Nutrition and/or Anatomy?  If so, please visit us on-line at www.HealingHandsSchool.com or call us at (949) 305-2722 in Laguna Hills, or (760) 746-9364 in Escondido.

 

Healing Hands School of Holistic Health (HHSHH) has been serving residents through two regional campuses for over 23 years.  With more than 80 Holistic Health courses and two Certification Programs to offer, HHSHH is considered a trail-blazer for Holistic Health Education in Southern California.  To date, HHSHH has prepared more than 6,000 students for successful and rewarding careers as Massage Therapists and Holistic Health Practitioners.