Well Works Integrative Wellness Center

12/01/2022

From Dr. Lesley James:

Hello all and Happy December!

I am taking a social media pause this month. While I enjoy getting my message out, I have been particularly bothered lately by the amount of false information and lack of responsibility on social media and want to stay true to my mission. The benefits of taking a pause include improved mental health, better sleep, improved interpersonal relationships and quality time. Wise words from clinical psychologist Carla Maria Manly, PhD: "A break from social media can be a stark reminder that there is a wild and wonderful non-virtual world waiting to be explored." (https://www.wellandgood.com/social-media-fast-benefits/)

Please continue to visit my website for information and (free!) meditations: www.lesleyjamesmd.com. Enjoy the holiday season and remember that self-care is the best care!

11/30/2022

Increasing protein, drinking tea may reduce the risk of hip fracture.

Increasing intake of protein and drinking regular cups of tea or coffee is a way women could reduce their risk of suffering a hip fracture, according to new research. Food scientists have found that for women, a 25g a day increase in protein was associated with, on average, a 14% reduction in their....

11/28/2022

11/26/2022

Shopping this afternoon? Small businesses and local farmers sure appreciate our support!

11/24/2022

"Small cheer and great welcome makes a merry feast." (William Shakespeare) Enjoy the day!

11/23/2022

For Dr. Lesley James, cooking with family is a cherished holiday tradition. How about you?

11/19/2022

It's squash season, and delicata is nutritious, sweet and easy to prepare (no peeling required!). Wash well, dry, cut in half lengthwise, remove the seeds and slice into ½ inch half-moon shaped pieces. Toss with a bit of oil and your favorite herbs. Thyme and paprika are favorites, although sage and rosemary are delicious, too. Lay the pieces flat on a parchment-lined baking sheet and bake for 30-40 minutes at 425 degrees, or until golden and tender. Let us know if you give delicata squash a try!

11/16/2022

Did you know that diets high in fiber can help to decrease inflammation? A good goal is about 30 grams a day, ideally from a diet rich in whole grains, fruits and vegetables.

11/13/2022

As practicing kindness should be a part of our everyday lives, World Kindness Day is a good reminder that it is also important to receive kindness. Accept the help, the compliment or the compassion. Be open.

11/11/2022

Thank you, Veterans.

11/09/2022

Have you tried Nordic walking?

Adding poles can turn a walk into a full-body, calorie-burning workout

11/07/2022

Although it's important to practice gratitude all year, November is considered Gratitude Month. A reminder to think about those who make your life a bit easier every day.

11/03/2022

A large multichain coffeehouse is debuting its holiday drinks today, so we're sharing delicious, gut-healthy versions that can be made and enjoyed at home. Enjoy!

*Peppermint Hot Chocolate
1 cup unsweetened almond milk
1 handful of mint or extract
2 tablespoons raw cacao or unsweetened cocoa powder
PInch of pink Himalayan sea salt
2 teaspoons spirulina powder
2 heaping tablespoons almond butter
Drops of stevia to taste (or coconut nectar)
Optional: chocolate flavored protein powder
Warm the milk gently on the stovetop (do not boil). Add to blender with other ingredients and blend until smooth.

*Warm Chai Gingerbread Shake
1 cup warm brewed rooibos chai tea (easy to find)
1 teaspoon cinnamon
1/2 teaspoon allspice
2 teaspoons ground ginger (or a tablespoon or two of fresh squeezed ginger juice)
1/2 cup almond or coconut milk
2 tablespoons almond butter
Coconut nectar, raw honey or stevia to taste
Optional: 1 scoop protein powder of your choice
Blend until smooth.

*Warm “Mocha” Shake
1 cup brewed Dandelion Root tea
2 tablespoons cacao powder
1 handful raw almonds
1 tablespoon vanilla extract
1 scoop chocolate protein powder
1 tablespoon ground flaxseed
1 handful baby kale
Blend until smooth

*Warm Grasshopper Shake
1.5 cups warm peppermint tea
1 heaping tablespoon cacao powder (or carob or unsweetened Dutch chocolate powder)
1 tablespoon melted coconut oil
2 tablespoon whole cashews
2 teaspoons spirulina (you can use chlorella or any green powder)
1⁄4 teaspoon stevia
Pinch of sea salt
1 scoop protein powder
1 tablespoon ground flax seed
Pour the warm tea into a blender. Add cacao powder, cashews, spirulina, salt and stevia
and until cashews are broken down (45 seconds to a minute). While blending, drizzle in
melted coconut oil.

(Recipes adapted from Clean Program, Dr. Junger)

10/31/2022

Bidding farewell to October today and appreciating nature's amazing colors, leaves and landscapes.

10/27/2022

We're falling for fall. How about you?

10/25/2022

Healthy, delicious zucchini noodles on World Pasta Day! You can serve these raw with olive oil and parmesan or add your favorite hot pasta sauce to soften the noodles for a perfect al dente bite. If you are serving traditional spaghetti, add zoodles for additional flavor, texture and, most importantly, nutrients!