Shrimp in Spicy Marinara Sauce

 

 

Shrimp in Spicy Marinara Sauce
Print Recipe
Hungry? Try this super quick and easy sauce tonight!
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Shrimp in Spicy Marinara Sauce
Print Recipe
Hungry? Try this super quick and easy sauce tonight!
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Servings Prep Time
6 people 5 minutes
Cook Time
20 minutes
Ingredients
Servings: people
Instructions
  1. Pre-heat oven to 400 F
  2. Add oil to large broiler-safe skillet and stir in garlic, onions, green bell-pepper and wine – simmer until wine is almost evaporated
  3. Add tomato sauce, oregano, red pepper flakes, salt and pepper – simmer for another 6-7 minutes
  4. Add shrimp to sauce and mix thoroughly
  5. Crumble feta cheese over the top and bake 7-10 minutes (until shrimp are cooked)
  6. Transfer to a serving platter, sprinkle with parsley and enjoy!
Recipe Notes

For a filling main course, serve over whole-wheat Angel hair or Linguini Pasta!

Shrimp in Spicy Marinara Sauce over Linguine

Nutrition:  250 calories, 27 g protein, 10.5 g carbs, 2 g fiber, 1 g sugar, 9 g fat

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Holistic Massage School Discusses the Healing Benefits of Forgiveness

“…The weak can never forgive.  Forgiveness is an Attribute of the Strong.”   – Mahatma Gandhi

“Learning the art of forgiveness can not only make our experience of life more pleasant and harmonious, it can also make each of us healthier” said Paula Curtiss, Director for Healing Hands School of Holistic Health.  “The results of multiple long-term studies on the physiological impacts of forgiveness point to one inarguable truth:  forgiving those who we perceive have wronged us benefits our health in many important ways,” she added.

Forgiveness is defined as a process in which one makes the choice to give up feelings of resentment or revenge towards someone they feel has wronged them.  Forgiveness does not mean that the offended party must condone the act or behavior, excuse the offense, or forget that the offense occurred. Instead, forgiveness is a process. 

To truly forgive another, it’s important to re-frame the experience and replace negative thoughts associated with the offense with more positive thoughts. These more positive thoughts will evoke more positive feelings, and feelings are chemicals.  Good feelings evoke happy brain chemistry which contributes to good health, while negative feelings evoke stressful brain chemistry which negatively impacts one’s health.

In one ground-breaking study called: “Forgive to Live,” Luther College psychologist, Loren Toussaint and colleagues investigated the health benefits of forgiveness among 1500 adults age 66 and older.  The study showed that individuals who would only forgive others on conditional terms, died earlier than those who scored low on this measure.  The reason – individuals who made conditional demands for forgiveness continued to harbor negative feelings such as resentment, anger, hostility, victimization, or the anxious anticipation of an apology that may or may never come. By ruminating on negative feelings of un-forgiveness over long periods of time, individuals experience higher levels of stress, hostility, and anxiety which negatively impacts their heart and immune system health. 

In contrast, individuals who forgave their wrong-doer without requiring an apology were more able to begin the healing process and move forward with their lives.  In addition these individuals experienced renewed hope, feelings of empowerment, higher self-esteem, greater psychological and Spiritual well-being, and healthier relationships in general.

Other medical studies have found that people who have forgiven others for a major transgression have lower blood pressure, heart rates and other stress related symptoms compared to those who have not. In one study held at New York University using cardiac patients, researchers found that higher levels of forgiveness were associated with lower levels of perceived stress, anxiety, and depression, as well as lower levels of “LDL” and “HDL” cholesterols.

Another study at the Virginia Commonwealth University found that one’s motives for forgiveness also has an effect on the benefits received. The study found that individuals with altruistic motives behind their forgiveness reaped far more physical, emotional and Spiritual rewards.  This was likely due to the fact that they’re the ones who managed to truly forgive.

In 2005 researchers at East Carolina University studied the effects of hostility and forgiveness on the body’s systems.  This study found that forgiving someone will make you sleep better at night, reduce blood pressure and other stress reactions in the body.  In contrast, they found that holding on to a grudge or resentment is likely to lead to insomnia, hypertension and coronary heart disease.

Doctors and other health-care providers are full of anecdotal stories about patients who let go of resentment and got off of various medications such as antidepressants, blood pressure meds and sleeping pills. The moral to this story – holding a grudge can literally make you sick!  So, give yourself the gift of forgiveness.  Let go of any anger and resentment you’re holding and know that your reward will be a greater sense of peace, wellbeing and a longer, more enjoyable life experience.

Healing Hands School of Holistic Health (HHSHH) has been serving residents through two regional campuses for over 24 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 6,500 students for rewarding careers in Massage Therapy and Holistic Health. To find out more about the educational programs or financial aid available at HHSHH 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. 

Citations:

Journal of Bio-behavioral Sciences – Benefits of Forgiveness

University of California at San Diego – www.ucsd.edu/learn/research/

Duke University Researchers – research.duke.edu/

The Journal of Behavioral Medicine – www.sbm.org › Publications

East Carolina University – www.ecu.edu/

Virginia Commonwealth University Medical School- www.medschool.vcu.edu

New York University- www.nyu.edu/

Reduced Calorie Caesar Salad

 

Caesar Salad

Reduced Calorie Caesar Salad
Print Recipe
In this version, we omit the raw egg and reduce fat-laden oils and anchovies associated with traditional Caesar recipes. We add a refreshing pungent accent with the use of tart Belgian endive and coarsely ground black pepper.
Servings
4
Servings
4
Reduced Calorie Caesar Salad
Print Recipe
In this version, we omit the raw egg and reduce fat-laden oils and anchovies associated with traditional Caesar recipes. We add a refreshing pungent accent with the use of tart Belgian endive and coarsely ground black pepper.
Servings
4
Servings
4
Instructions
  1. Add garlic, soy sauce and lemon juice to a medium size salad bowl and whisk thoroughly
  2. Add the Endive and Romaine lettuce – Toss to coat
  3. Sprinkle the black pepper and Parmesan cheese on top
  4. Garnish with the chopped tomato and croutons
  5. Serve and Enjoy!
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Fresh Herb-Baked, Garlicky Chicken

garlicky chicken

mmmmmmmmm. tasty!

Here’s a super duper tasty chicken recipe! Enjoy!

Fresh Herb-Baked, Garlicky Chicken
Print Recipe
Servings Prep Time
3-5 people 15 minutes
Cook Time Passive Time
1 hour 10-15 minutes
Servings Prep Time
3-5 people 15 minutes
Cook Time Passive Time
1 hour 10-15 minutes
Fresh Herb-Baked, Garlicky Chicken
Print Recipe
Servings Prep Time
3-5 people 15 minutes
Cook Time Passive Time
1 hour 10-15 minutes
Servings Prep Time
3-5 people 15 minutes
Cook Time Passive Time
1 hour 10-15 minutes
Ingredients
Servings: people
Instructions
  1. • Preheat oven to 400° degrees F. • Rinse chicken with cold water, pat dry and set aside • Pour the chicken broth, crushed garlic and rice wine vinegar into a 1 ½ quart baking pan and mix until blended • Place chicken parts into the pan, and lightly coat with Olive oil • Sprinkle the herbs evenly across all chicken parts, place Garlic cloves at either corner of the pan • Cover with aluminum foil and bake for approximately 1 hour, basting every 20 minutes • Remove aluminum foil and let brown for an additional 10-15 minutes or until internal temperature reaches 180° F. • Remove the Baked Chicken from the oven and let stand about 5 minutes • Transfer from the pan to a large serving plate • Garnish with a few roasted garlic cloves, serve and enjoy
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Holistic Massage School Supports National Sleep Awareness Week With Natural Remedies to Improve Sleep

 

In honor of National Sleep Awareness Week  Paula offers readers the following list of Natural Strategies to Improve Sleep  that have been shown to help folks get the sleep they need to maintain optimal health and wellbeing.

  1. Make Yourself Comfortable – A worn-out bed or pillow can impede a good night’s sleep so be sure your mattress isn’t too soft or too firm, and consider new pillows annually or as soon as they lose their shape.
  2. Adopt a Nurturing Bed-Time Routine – Try sipping a cup of calming ‘Chamomile Tea’ while taking a relaxing, hot bath. Add two cups of Epsom Salt to the water of your hot bath to promote muscle relaxation and flush out excess lactic acid that can contribute to muscle soreness.
  3. Treat Your-self to a Massage – Just one hour of massage can substantially reduce Cortisol (stress) hormones that keep us up by 30-40%, while raising Serotonin by 30-40% which supports a better night’s sleep. The effects of massage are also cumulative, meaning the more you receive massage the more it can positively effects your mind/body.
  4. Try Sleep-Friendly Herbs – Two of the best natural sleep aids available in most health food stores and pharmacies are Valerian and Melatonin. Taking 1-2 capsules of the sedative herb, Valerian, plus .3 mg of the sleep regulating hormone Melatonin, a half hour before bedtime, has been used effectively to improve sleep for centuries.sleep
  5. Reduce Your Intake of Caffeine – Avoid coffee, and caffeine boosted energy or sports drinks, especially in the evening. Instead, try herbal teas such as Chamomile, Passionflower, Siberian Ginseng, or Hawthorne which have been known to help keep the body relaxed and balanced.
  6. Get Your Body Moving – Whatever you’re comfortable doing for exercise, whether it be taking a 30 minute walk, or joining a class in Aerobics, Zumba Dance or Boot-camp, – getting your body moving every day is one of the best ways to assure a better night’s sleep. Multiple studies have shown that people who are physically active during the day sleep better than those who are sedentary.  So get out and exercise, daily!  The more exercise your body gets, the sleepier you’ll feel come bedtime.
  7. Learn and Use Relaxation Techniques – Bio-feedback, Yoga, Tai Chi and many forms of meditation are helpful in reducing stress and anxiety and promoting a better night’s sleep. You can download a variety of guided meditations at UCLA’s Mindful Awareness Research Center http://marc.ucla.edu/body.cfm?id=22.

Healing Hands School of Holistic Health has been serving residents through two regional campuses located in Escondido and Laguna Hills for over 24 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 6,500 students for successful and rewarding careers in Massage Therapy and Holistic Health. To find out more about the educational programs or financial aid available at HHSHH 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. 

 

Citations:

  1. Centers for Disease Control and Prevention. (2011). Sleep and Sleep Disorders. Retrieved on January 9, 2012 from the Centers for Disease Control and Prevention website: http://www.cdc.gov/sleep/.
  2. Andrew Weil, M.D.. DrWeil.com/drw/u/ART02037/sleep-aid

Holistic Massage School Supports National Nutrition Month By Offering Three Great Classes on Nutrition

“The term ’Super-food‘ is used to describe a food considered especially nutritious and beneficial to health and well-being”, says Paula Curtiss, Director for Healing Hands School of Holistic Health (HHSHH).  “Nutritional Superfoods are an essential part of any holistic self-care program. Not only do they supply our bodies with the energy we need, they provide the essential nutrients that repair and build bone, muscle, and other body tissues.  Other well-known health benefits of nutritional Super-foods include: reducing or preventing inflammation, regulating your metabolism and burning fat, reducing bad cholesterol and high blood pressure, and protect us against cancers and heart disease.” she added.   

“At HHSHH, the Directors of Education understand the importance of good nutrition and have incorporated three great ‘nutrition’ classes into the curriculum” said Harmony Curtiss, Laguna Hills Campus Director.  “These include: Health & Dietary Practices, that teaches how eating habits can affect an individual’s nutrition and health and Holistic Nutrition, which reviews the basic nutrients in food and examines how food affects the mind/body connection.   Nutritional Super-foods, is yet another course that identifies a variety of Super-foods and discusses how each prevents disease and promotes wellness. This class explores the full spectrum of greens, from wheatgrass to seaweeds to fermented foods and more.” she continued.

All HHSHH’s nutrition classes give students a clearer understanding of how to use nutrition to facilitate optimal health for themselves, their clients and their loved ones.  The classes also touch on food trends and recent research; such as how combining specific Super-foods can unlock more nutritional value than eating them alone.  Below are a few examples of how Super-food combos give you more nutritional bang for your bite!

Protect Your Skin!  Sprinkle Olive Oil over Sliced Tomatoes. Tomatoes, which contain the powerful antioxidant, Lycopene, has been shown to help prevent sun-damage, a huge contributor to skin aging.  Olive oil protects against the oxidative stress that causes skin to age.  When combined, these foods give you softer, smoother, and younger looking skin.  For the greatest benefits from this combo, heat the tomatoes to release more skin protecting Lycopene

Ease Symptoms of PMS!   Egg Omelet with Broccoli. A recent study published in Archives of Internal Medicine found that women who regularly consumed Vitamin D and Calcium were 30 to 40% less likely to suffer from PMS than those who didn’t.  Eggs are a great source of Vitamin D, and Broccoli contains one of the most easily absorbed forms of Calcium.  Together in an omelet they become super-foods able to dramatically reduce the irritability and other symptoms that accompany monthly hormonal changes. 

Protect Your Vision!  Mix Spinach and Avocados.

Packed with Lutein and Vitamin A, Spinach is a powerful vision protector.   When combined with Avocados, which also contain Vitamin A and Lutein, your body gets the essential fats needed for the body to absorb the many nutrients.  

 

 

Healing Hands School of Holistic Health (HHSHH) has been serving residents in Escondido and Laguna Hills for over 24 years.  To date, HHSHH’s staff of highly qualified Instructors have prepared more than 6,500 students for successful and rewarding careers as Massage Therapists and Holistic Health Practitioners.  To learn more about HHSHH or the 80 + classes offered, please visit us at www.HealingHandsSchool.com or call us at (949) 305-2722 in Laguna Hills or (760) 746-9364 in Escondido.

  • Citation: Archives of Internal Medicine
  • Citation: American Journal of Clinical

Holistic Massage School Discusses The Benefits of Meditation

 

“Today’s Scientists are discovering a wide range of immediate and long-term benefits that can be derived from regular meditation practice”, said Paula Curtiss, Director for Healing Hands School of Holistic Health (HHSHH).  “Recent studies have shown that meditating for just 20 minutes a day for even a few weeks is enough for subjects to begin experiencing the many benefits meditation provides. That’s why the faculty at HHSHH encourages students to include the practice of meditation as an essential part of their holistic self-care program,” she added.

No one knows the exact date of meditation’s origin, however, Archaeologists and Scholars agree that it dates back about 5,000 years.  Since the 1950s there have been hundreds of studies on the effects of meditation, which has become a growing subfield of neurological research.  Technologies such as MRIs and EEGs are used to discern what happens in the body when one meditates, and how their bodies and brains change after meditating on a regular basis. 

Although there are hundreds of types of meditation, most fall into one of two categories.  The first, Focused Attention Meditation, is when an individual focuses his/her attention on something specific for the duration of the meditation session.  This ‘something’ may be their breath, a mantra, visualization, part of the body or object such as a crystal or flower.  Examples are: Buddhist Meditation, Chakra Meditation and Sound Meditation.

The second category, Open Monitoring Meditation, is a process of non-reactive observation of one’s moment to moment experience of their thoughts, feelings, memories, sounds, smells, surroundings, etc.  Examples of Open Monitoring Meditation include Mindfulness Meditation, Vipassana, as well as some Taoist Meditations.

Regardless of the style, meditation provides numerous benefits to one’s Mind, Body and Emotional Wellbeing.  As you’ll see from the lists below, just 20 minutes of meditation a day can make substantial changes that can dramatically improve your quality of life.  (Note: These lists represent some but not all of the benefits with sources provided at the end of this post.)

Meditation

Benefits to your Mind:

  • Enhances cognitive skills
  • Positively impacts creative thinking
  • Better decision making and problem solving skills
  • Increases memory retention and recall
  • Improves mental focus
  • Quicker information processing
  • Diminishes effects of ADHD
  • Helps you ignore distractions

 

Benefits to your Body:

  • Improves immune system function
  • Helps prevent Arthritis, Fibromyalgia & HIV
  • Lessens inflammatory disorders
  • Reduces premenstrual and menopausal syndromes
  • Increases energy levels
  • Improves breathing and heart rates
  • Reduces recurrence of Asthma
  • Reduces high blood pressure
  • Improves longevity
  • Increases relaxation

 

Benefits to Emotional Well-being:

  • Enhances one’s self-esteem and self-acceptance
  • Increases optimism and awareness
  • Improves your mood
  • Enhances emotional intelligence
  • Helps develop positive social connections
  • Reduces feelings of depression and loneliness
  • Lessens feelings of anxiety & impulsivity
  • Reduces fear and worry
  • Helps prevent emotional over-eating or smoking

 

 

Healing Hands School of Holistic Health has been serving residents in Escondido and Laguna Hills for over 23 years.  Offering day, evening and weekend classes, HHSHH’s staff of highly qualified Instructors have prepared more than 6,000 students for successful and rewarding careers as Massage Therapists and Holistic Health Practitioners.  To learn more about HHSHH or the 80 + classes offered, please visit us online at www.HealingHandsSchool.com or call us at (949) 305-2722 in Laguna Hills or (760) 746-9364 in Escondido.

 

Sources:

Time Magazine, American Heart Association, HealthCentral, Bloomberg, NCBI, American Psychosomatic Medicine Journal, Journal of International Society of Psychoneuroendocrinology, The Journal of Alternative and Complimentary Medicine, NPR News, ScienceDirect (1), ScienceDirect (2), ScienceDirect (3), Medical News Today, The Journal of Alternative and Complementary Medicine, HealthCentral, Psychotherapy and Psychosomatics Journal., ScienceDaily, NCBI, PLOS One, Stanford School of Medicine, Sage Journals.

 

Hello Spring!! A letter to you from Paula & Neha Curtiss

Hello Healers,

Happy Spring! 400 years ago, William Shakespeare wrote one of his most often quoted lines: ‘Above all else, to thine own self, be true.’ Healing Hands strives to help the student of holistic health to learn their new skills, while also encouraging the student, the teacher and the school, to stay true to your vision. This Spring we again offer a wide spectrum of holistic health topics. Healing Hands students design their own focus for their holistic health education. We thank our wonderful teachers for bringing your wide variety of holistic health expertise to our program including the Holistic Living Retreat, Energywork for Bodyworkers,  Chakra Balancing, Sports Massage, Anatomy for Bodyworkers and Neuromuscular Therapy. The student of holistic health has much to explore at Health Hands School. This Spring,  Chris Harmon’s ‘On-site Bodywork for the Athlete’ teaches  how to manipulate the tissue and triggerpoints for pre-event and post event work. Perla Pintado returns to bring us her Chakra Balancing class. Richard Jordan presents CranioSacral Therapy and Somatics. Ray Fecteau offers Sports Injuries and NeuroMuscular Therapy. For those who wish to learn healing techniques in a natural setting, we invite you to come the Annual Holistic Living Retreat. Held over Easter weekend, we invite you to come camping with us under the big oak trees, play in the creek, sleep under the stars, and experience workshops and lessons away from the distractions of modern conveniences.

It is with a deep and abiding love that we congratulate our latest Holistic Health Practitioner graduates. This list includes very special healers who have had many unique challenges. As we look forward to hearing of the healing work you are about to accomplish, we take this time to recognize the healing work you have done to bring you here, your graduation as a Holistic Health Practitioner. We wish you the very best in your personal healing as well as the highest success as you enter into this profession. Great job  Matthew Alduenda, Tashena Marie Auld, Keila Baca, Cecilia Baeza, Rachel Bender, Robyn Benjamin, Melissa Castro, Irina Degtyareva, Rebecca Deroest, Ellena Dien, Nicholas Duran, Emily Foster, Beth Ann Swift, CJ Harper, Elise Henderickson, Christian Hernandez, Whitney Hollison, Jane Howells, Cassandra Huff, Audra Kelly, Marissa Larry, Ian Losey, Camille Mackey, Christal Maxedon, Claire McCarthy, Veronica Miles, Christopher Morgan, Rose Mulder, AnnMarie Newton, Janna Lee Novell, Sarah Phillips, Richard Powell, Itzayana Ramirez, Katherine Salerno, Angela Salinardi, Kathleen Schraiber, Adam Van De Bovenkamp, Elizabeth Vasquez, Tawnya Wallinder, and Daniel White.

This Winter a new little soul joined the Healing Hands tribe. Congratulations to our Office Angel Brandon as he and Aubrey welcome their lovely daughter, Juniper to their family.

We also wish to share our support for Tawnya in her time of grief. May healing come to you in the fullness of time. Our hands and hearts are here for you, whenever you need us.

May Peace Bring its Blessing to All,

Love,

Paula and Neha and All of Us at Healing Hands

Healthy Sweet Potato Salad

Healthy Sweet Potato Salad
Print Recipe
Try this delicious salad for an amazing nutritional boost!
Healthy Sweet Potato Salad
Print Recipe
Try this delicious salad for an amazing nutritional boost!
Ingredients
Servings:
Instructions
  1. Preheat oven to 450 degrees F
  2. Wash and cut Sweet Potatoes into 1 inch cubes
  3. In medium bowl, combine potatoes with 1 ½ Tbls Olive Oil, ½ tsp Salt and ½ tsp Pepper
  4. Place spiced potatoes on a baking sheet lined with parchment paper
  5. Bake potatoes until tender – approximately 25-30 minutes
  6. While potatoes cook, slice Brussels Sprouts into very thin slices to shred
  7. Grate Cheddar Cheese and set aside
  8. In a small bowl, combine ½ cup olive oil and ½ cup balsamic vinegar, ½ tsp Salt, and ½ tsp pepper and whisk vigorously to make a salad dressing
  9. Divide sliced Brussels Sprouts into 4 equal servings, and place on plates
  10. Top with equal portions of baked Sweet Potatoes, Cheddar cheese, and walnut pieces, then drizzle with salad dressing and serve.
Recipe Notes

1) Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids which have anti-inflammatory and immune system benefits and are sometimes associated with cardiovascular disease prevention. 

2) Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus, and omega-3 fatty acids.

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Mixed Berries & Greek Yogurt Parfaits

Here’s a delicious parfait recipe that’s sure to make your mouth water!

Mixed Berries & Greek Yogurt Parfaits
Print Recipe
Nothing beats a delicious parfait to start the day off right! This meal is filled with fiber and antioxidants from the berries as well as an amazing source of protein and fats from the yogurt and walnuts. mmmmmm
Servings Prep Time
2 5-10 minutes
Passive Time
10-20 minutes
Servings Prep Time
2 5-10 minutes
Passive Time
10-20 minutes
Mixed Berries & Greek Yogurt Parfaits
Print Recipe
Nothing beats a delicious parfait to start the day off right! This meal is filled with fiber and antioxidants from the berries as well as an amazing source of protein and fats from the yogurt and walnuts. mmmmmm
Servings Prep Time
2 5-10 minutes
Passive Time
10-20 minutes
Servings Prep Time
2 5-10 minutes
Passive Time
10-20 minutes
Ingredients
Servings:
Instructions
  1. • In a medium sized bowl • Cut strawberries and blackberries into small bite-size pieces • Add remaining berries to bowl and mix in Honey, Cornstarch & Cinnamon • Stir until all berries are well mixed and honey coated • Add ½ container of Yogurt to bottom of 4 Parfait glasses • Top yogurt with 1/8 berry mixture • Layer yogurt on berries • Top yogurt with 1/8 berry mixture • Sprinkle with equal portions chopped walnuts • Chill for 10-20 minutes and serve!
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