The Benefits of Forest Bathing

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The Benefits of Forest Bathing

I have always found going for a walk in the woods to be wondefully theraputic. Over the years it has become an essential part of my self-care routine. Walking in the woods, no matter what the weather is like, helps to clear my mind, provides deeper access to my intuition, and eases my heart. 

A few years ago, I discovered a Japanese term, Shinrin Yoku that completely describes the therapy of walking in the woods.  It has been translated into english as Forest Bathing - taking in the forest atmosphere.  

Studied Benefits (from The Shinrin Yoku Organization) of Forest Bathing include:

  • Boosted immune system functioning, with an increase in the count of the body's Natural Killer (NK) cells. (Research Study)
  • Reduced blood pressure
  • Reduced stress (Research Study)
  • Improved mood
  • lowered Cortisol ( Research Study )
  • Increased ability to focus,
  • Helped with ADHD
  • Accelerated recovery from surgery or illness
  • Increased energy level
  • Improved sleep

Forest Bathers also have reported:

  • Deeper and clearer intuition
  • Increased flow of energy
  • Increased capacity to communicate with the land and its species
  • Increased flow of eros/life force
  • Deepening of friendships
  • Overall increase in sense of happiness

Looking Deeper - Research & Articles on Forest Bathing

Conclusion

Go for a walk in the woods!!!! You will feel even better than you already do!!!

Love,

Lance

 

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Village Wellness in Berwyn practices the art of cosmetic acupuncture

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Village Wellness in Berwyn practices the art of cosmetic acupuncture

Oringinally Published in the Main Line Times

EASTTOWN >> Move over Botox. There’s a new needle in town.

Lance Isakov, owner of Village Wellness, offers clients cosmetic acupuncture treatments, along with acupuncturist Lei Duan and other staff members.

Recently, Duan carefully placed about 30 needles into the legs, abdomen, ears and face of Linda Schellenger, of Berwyn.

“I have a philosophy of aging gracefully,” said Schellenger, 55, a retired Merck executive who now teaches yoga at Verge in Wayne. She did not want to use a medical treatment or to undergo elective surgery but still wants to look her best.  READ THE FULL STORY

 

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Grief and the Gift

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Grief and the Gift

I've been wanting to write this for a few days now, but apparently grief turns my mind off. No words were to be found….until now.

Last week my dear friend and fellow acupuncturist, Rebecca, passed away after a long dance with cancer.  My wife, Amy, was in the room with her when she took her last breath. What a powerful and ineffable moment. The weight of her passing presses on my heart in unexpected waves. My world is changed.

We all experience grief, whether it's the loss of a loved one, the end of a relationship, the passing of a beloved pet, the loss of a house or even a special object. 

I work with patients every single day in the treatment room who are going through grief. And though much of it is a mystery, there are 3 things I absolutely know...

One is that grief can show up differently for everyone. It has no timeline and no agenda — no predictable course. Because this is true, I understand there is no right or wrong way to grieve. 

The second is that to heal grief, we must engage a process of authentic allowing. We must let the emotion move — laugh, cry, scream, throw things (not at people) or be still. The more we can allow the feelings that arise within grief, the more we receive the gift of that loss. I know it can be hard to think of the silver lining when grief hits hard, but truly there is medicine here. When we allow grief we become the embodiment and expression of the essence, wisdom, teachings of that person we have lost. 

The third and final knowing I have is that grief asks us all — the community — to hold those who are grieving, even though it's uncomfortable. To give them space to move through it – to cry, to scream, to pull their hair out, to rip their clothes, to feel the heartbreak, to look bad. To, ultimately, help them allow the process. 

So, thank you, my beloved community for holding space for me as I mourn Rebecca. And please know that I and all of the practitioners and staff at Village Wellness are committed to holding space for you, in whatever ways life shows up. The good, the bad, and the ugly.

Lots of love,

Lance

P.S. If you would like to read some of the last writings of my friend Rebecca you can find them here.

P.P.S. Please Join us on Friday May 18th for a special Community Drum Circle,with Ron Kravitz, at Village Wellness. Donations made will go towards the Kaleidoscope of Love Fund to ease the remaining medical bills, funeral bills, and give Jason, Rebecca's husband, a chance to have some space before re-engaging in this beautiful play of life. Looking forward to seeing you there. 

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Easing Stress & Anxiety – Free Online Workshop

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Easing Stress & Anxiety – Free Online Workshop

Workshop by Stewart Snyder, CranioSacral Therapist, Yoga Teacher

Workshop Takeaways:

Have you had this happen:

You say to your friend: “I’m really stressed out”

Your friend says “put a tablespoon of coconut oil on your right eye, then make 6 cups of turmeric tea, and do yoga.”

Your friend is well-meaning for sure, but the reality is there's not a "one trick" to reducing stress and anxiety.

The more we study reports by people not trying to sell something, the more we find stress IS a chemical condition in the body, but it’s the lifestyle that causes it; another counter-chemical in the body - or trick - isn’t going to be entirely effective.

Stress vs Anxiety

Stress is a chemical condition.

Anxiety is a response to the stress - caused mostly by fear of the stressful situation.

A pill - quick fix - is more like avoidance - trying to feel good - than it is helping us. We have this natural flow of avoidance. What we actually need… is practice

Practice A: Being with the anxious situation. Immersion Therapy

Practice B: Being in the non-stressful environment.

*New* causes of Stress

There's no more saber-tooth tiger, so what is causing this discomfort?

  • Trying to fix everything - we have quick-fixes for our basic needs, so we never learn to be OK with discomfort
  • Fear of missing out - we're spending a lot of time seeing images of other people happy and enjoying our life as if they do that all the time. This is causing us to be anxious that we're not doing enough with our life.
  • I'll be happy when... - our basic desire is for happiness and rather than enjoying where we are, we point to some goal that's going to make us happy. But, in this scenario, when we achieve the goal, we don't really enjoy it; we create a new goal, once again postponing our true desire - happiness.
  • Time alone - the data rich experience we have is making us connection poor. We no longer interact with others as much as we used to.

Lifestyle facets that will help reduce stress

Co-regulation: Go into a meditation group, the Zen master doesn’t get all flustered with the group of stressed out people… the group of people gets mellowed out. Hang out with someone who’s happy, blissful, or feels like good juju VS sitting by yourself scrolling through endless “amazing life” photos on Facebook?

Groups & Community: In our past, if we were alone, we were dead. Our bodies respond to being alone with chemicals to keep us alert and cautious of saber-tooth tigers

Deep Breath: Fight or flight ticks off because our body and mind are a bi-drectional system.

Meditation: Practices stilling the mind (what are you thinking about. Sit in blank space)

Yoga: Exercise / endorphins, moving energy, 

Gratitude: Nothing fixes what you’re stressed out about like focusing on what you’re happy about. Spend a few minutes writing down what you’re grateful for when you wake up.

Homework

That word alone causes stress! But, let's create a trigger to help us anyway.

  • The next time you feel stressed or anxious (with a big inbox to sift through or seeing tons of vacation pictures), notice the feeling and stop what you're doing.
  • Take the deep full smooth breath; release the breath easily. (repeat 2 more times if desired)
  • Write down something you're grateful for.
  • BONUS: Rather than hopping right back into the stress-inducing experience, plan some time with a friend, find a group that meeting, or reach out to someone that just feels good to be around.

 

SHARE YOUR THOUGHTS:

Please share your thoughts and learnings with us via email or through our holistic Wellness Facebook group.

  • SHARE THIS WORKSHOP: Please feel free to share this workshop with anyone who you think may benefit

Please subscribe to our YouTube Channel.

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Beating Depression – Free Online Workshop

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Beating Depression – Free Online Workshop

Workshop by Stewart Snyder, CranioSacral Therapist, Yoga Teacher

Workshop Takeaways:

Does the modern approach to depression work?

Depression has become so common and treatment-in-a-pill so prevalent that we have started to simply accept the feelings as “just how things are.”

We doubt ourselves. We give up hope. But, we don’t have to! New research is leading toward depression being tied to low fulfillment in four areas of our life… and away from the idea that depression is simply a spontaneous drop in brain chemicals.

The idea that depression is caused by a spontaneous chemical deficiency comes from a series of bad scientific assumptions.

Actual studies¹ results do not show that pills work.

  • 25% of the people in the trial had a natural recovery from depression.
  • 50% of the people in the trial recovered by changing the story of their pain / depression
  • 25% had a recovery that could be associated with the pills
  • Pills effectiveness is 1/3 that off getting more sleep
  • 65% - 80% of medicated people continue to be depressed

Medically, you can be diagnosed with clinical depression the day after a life-altering event. From a doctor's treatment perspective, "by the book," there is no room for grieving.

Depression can be tied to 4 things we need fulfilled in our life to feel "good."

  • Feel we belong
    • Loneliness causes most of depression.
    • Evolving as a tribal culture, if we were alone, we would very often die quickly. Our bodies respond to loneliness negatively in order to keep us alive.
       
  • Feel we are valued
    • Often this is tied to productivity in work.
    • Can also be connected to relationships
       
  • Know we are good at something
    • e tend to downplay what we're good at and emphasize what we want to be doing.
       
  • Have a sense of security
    • We tend to tie our security to money

Beating Depression

Ask yourself 4 questions and take the time to write out the answers. This will force you to create an actual focused response.

  1. How + where do you belong? - ignore the voice that says "I don't" and stop to figure out how or where you do.
  2. What do you do to add value and to who? - Family / Friends / Volunteer
  3. What are you good at? ... and how/when can you do it for someone soon?
  4. What is the very worse case scenario for you? - The key to this question is to follow it up with writing down the actual chances this worse case would happen?
    BONUS: Eat well, get enough sleep, move your body everyday

Holistic Treatments for Depression

  • Acupuncture: Releases feel-good chemicals into the body.
  • Craniosacral Therapy: Resets your central nervous system to turn off the "I might die" response in the brain/body
  • Yoga: Moves the majority of the body to rid you of old stale energy/patterns and add new healthy energy

¹Much of the figures and some ideas of this talk came from the book: Lost Connections

SHARE YOUR THOUGHTS:

Please share your thoughts and learnings with us via email or through our holistic Wellness Facebook group.

  • SHARE THIS WORKSHOP: Please feel free to share this workshop with anyone who you think may benefit

Please subscribe to our YouTube Channel.

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Holistic Self Care for Neck Pain – Free Online Workshop

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Holistic Self Care for Neck Pain – Free Online Workshop

Workshop by Gabrielle Geib, Licensed Acupuncturist
Contributors: Lance Isakov, Alisa Oswalt, Karilen Mays

 
 

Workshop Takeaways:

What is Neck Pain?

Pain on the back, sides, even front of the neck. Pain in these areas can extend down into the tops of the shoulders or back, can radiate up into the back of the head around the ear, jaw, or even to the temple and eye. Due to where the various neck muscles attach and where their pain radiates, all of theses areas can be involved in “neck pain”.

What Causes Neck Pain?

  • Muscular pain (most common). Muscles overused -> get stuck tight -> tug on the things they’re attached to -> feelings of tension and pain, may have the feeling that the area is tight but you don’t know how to relax it.

  • Stress

  • Migraines - many people who suffer from migraines have tight neck muscles and describe the feeling of the migraine attack as beginning on the shoulders, neck or where the neck and head meet, then spreading to other parts of the head. Although migraines are a more complex issue, addressing the neck may help to minimize some migraines.

  • Nerve pain - nerve impingement or damage affecting the neck area.

  • Bone involvement - neck bones out of alignment, causing pain in the muscles and/or nerves around them.

  • Inflammation (arthritis in the joints of neck) - irritating the surrounding bones, nerves, muscles.

Self Care Practices for neck pain

GOOD POSTURE - Our skeletons are designed to support most of the weight of our body. Having good posture and alignment goes a long way towards relieving neck pain. Balancing your body on your skeletal system properly helps to reduce the strain on your muscles, which typically have to compensate when you’re in an unnatural position.

STRETCHING -  Most of us don’t stretch or move nearly as much as our bodies need to. You can even do some of these simple exercises while standing in line, at your desk at work, or while watching TV. Stretching helps to strengthen your muscles, which helps keep your bones in place, making alignment a little easier.

  • LEANING STRETCHES: Gently lean your head to one side as far as it will go, and then stretch the other side. Do a similar motion leaning forward, and then backwards. You can interlace your fingers on the back of your head to help add a little gentle pressure when leaning forward. To give yourself a bit more of a workout and help build up your neck muscles, lay flat on your back on your bed with your head hanging over a side and do the same exercises.
     
  • BOBBLE STRETCHES: Stand and let your body hang loose, then gently bounce with your knees while gently leaning your head to one side as far as it will go, and then stretching the other side while “bobbling” your head. The natural pull of gravity will help to stretch your muscles more than just doing it yourself.
     
    • TIGHTEN AND RELEASE: Tighten your shoulders as much as you can while raising them up towards your ears. Hold that position for a short while, then in a quick motion, bring your shoulders down and breathe out. Hands can just hang loose.
       
  • ARM CIRCLES: Your arms can be straight out, or just hanging loosely at your side. Use forward and backwards motions.

ACUPRESSURE POINTS

HEAT vs. Cold:

  • Heat applied to a tight area can help increase the circulation, dilate the blood vessels, and help to loosen up the muscles and relax tight areas.
  • Cold generally constricts tight areas and doesn’t help, unless the pain is severe and it’s used temporarily to help numb the pain.

GUA SHA: Gua Sha is a traditional Chinese medical treatment in which the skin is scraped with the edge of tool with a blunted, round edge, like a ceramic soup spoon. It is thought to stimulate new oxygenated blood flow to the areas, thus promotes metabolic cell repair, regeneration, healing and recovery. It does not cause bruising. It is the release of blood cells from the tissue bed, and does not damage capillaries. Even light scraping can cause reddish marks

PROFESSIONAL HELP: When the above methods aren’t enough, seek the help of professional services, like massage/Shiatsu therapy, chiropractic care, cranial-sacral release, or acupuncture.

Share:

  • SHARE YOUR THOUGHTS: Please share your thoughts and learnings with us via email or through our holistic Wellness Facebook group.
     
  • SHARE THIS WORKSHOP: Please feel free to share this workshop with anyone who you think may benefit

Please subscribe to our YouTube Channel.

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{video} How can we tap more deeply into our passion, invigorate our purpose, and strengthen in our will?

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{video} How can we tap more deeply into our passion, invigorate our purpose, and strengthen in our will?

Takeaways:

  • Sometimes it is hard to feel our passion for what we do in life or it is hard to muster the will to make the important changes that will bring us and others profound joy.
  • Use the '7 Whys' exercise to uncover your underlying purpose and passion
  • To Do: 
    • Pick an area of your life that you want to create, enhance, or evolve.
      • example: "I want to live each day to its fullest!"
    • Ask yourself "Why do I want to live each day to its fullest? and answer honestly.
    • after each questions continue to ask "Why?" until you have completed 7 cycles. 
  • At some point you will begin to uncover the underlying passions, you may feel this emotionally and/or you may feel a renewed sense of energy .

Challenge:

  • Take a few moments to practice the "7 Whys" exercise. Notice the results.
  • Please share your thoughts and learnings with me via email or through our holistic Wellness facebook group.

Share & Subscribe:

  • Please feel free to share this page with anyone who you think may benefit
  • Please subscribe to our YouTube Channel

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{video} How can we change negative thoughts into positive ones?

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{video} How can we change negative thoughts into positive ones?

Takeaways:

  • Our mindset, the way we see the world, is formulated by thoughts
  • Thoughts are formulated by the subconscious and conscious questions we ask ourselves.
  • Our mind will answer any question we pose to it, whether it has to make up the answer or not.
  • If you ask negatively framed questions with negative assumptions, such as "Why does this bad thing always happen to me?", you will answer it with negative answers
  • If you ask yourself positively framed questions with positive assumptions, such as "How did I get so lucky to be here right now?" you will answer it with positive, helpful, answers

Challenge:

  • Today practice posing positively framed questions. Notice the results.

Share & Subscribe:

  • Please feel free to share this page with anyone who you think may benefit
  • Please subscribe to our YouTube Channel

Please share your thoughts and learnings with me via email

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Don't Be a Fool – Be an Aware Fool!

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Don't Be a Fool – Be an Aware Fool!

On April 1st we celebrate April fools' day. Many of us take part in silly practical jokes and hoaxes — hopefully doling them out and receiving them in balanced measure. My favorite this year was the first dragon successfully hatched after 500 years!! 

Now, it's not always fun to feel like a fool, but it does have it's gifts!

By definition a fool is someone who has not learned from past mistakes. A fool with awareness however, lives moment to moment with complete trust, innocence, intuition. The past, judgements from others, and even cultural conditioning are not holding her back and intuition and creativity are operating at their peak.

The Aware Fool's actions may look unwise and ridiculous to those around her, but the fool is not being guided by external validation or the need to be right.

The Aware Fool goes on trusting no matter what. She can be hurt, or judged, criticized, mocked, but her trust is so pure, she continues on. 

The Aware Fool knows that nothing can be taken from her. 

Today, I encourage you to take a moment and be an Aware Fool.

Trust love, even if you heart has been broken. 

Trust friendship, even if you have been let down.

Trust goodness, even if you have been disappointed.

Practice being an Aware Fool and notice what changes in yourself.

Foolishly Yours,

Lance

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Can Acupuncture Help with Fertility? How about Anxiety?

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Can Acupuncture Help with Fertility? How about Anxiety?

I had an amazing and touching moment last week when I got to meet the 4 month old baby of one of my acupuncture patients who came for help with fertility

I shared a bit about the experience in a Facebook post. It’s an incredible privilege to get to help people in this way.

The holistic acupuncture that we offer at Village Wellness has so much power, but NOT because we hit particular points that bring about a magical cure.

The healing power comes from helping to bring each individual patient to an internal place of balance. 

Patients come in for a variety of reasons: infertility, back pain, weight gain, anxiety, or other "tickets in the door."

can acupuncture help with fertility


The truth is, regardless of the upset, acupuncture can be of great help to you. There reason for this is that Acupuncture is a unique approach that resets our mind, body, and emotions, it helps to bring us back to our naturally balanced state. 

In this balanced state, self-healing naturally occurs and the signals, or symptoms, of the deeper imbalance, dissipate.

Our body's are amazing healing machines! They just need a little nudge now and again to get back to center. 

I'll give you the secret recipe to help keep your body in a prime state of self-healing.... Ready?

  eat well
  hydrate
  sleep well
  move your body
  do work you love
  contribute to the world
  love
  have fun
+ relax
____________
= feeling great!


I know... I know.. in our crazy world this formula is WAY easier said than done, but it is possible! Sometimes we just need someone to point us in the right direction, give us a little encouragement, and then hold us accountable for our progress. Sometimes we just need a coach!

For this reason, starting in April, we will begin to offer private one-one wellness coaching sessions facilitated by our beloved Ellen Freudberg. 

If you are ready to improve upon particular aspects of your lifestyle such as diet, mindfulness, or exercise, but don't know where to start, or just feel overwhelmed, I encourage you to schedule a session with Ellen. You won't regret it! 

Book Online or give us a ring at (610) 203-3747.

As Ellen puts it, "you can have fun making health a habit!"

Thank you again for being part of our wellness community and for allowing all of us to do the work we love! And...thank you for your trust and confidence in that work! 

Lots of love,

Lance

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{video} For Coping with Difficult Times: a practice of Metta (Loving Kindness) Meditation

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{video} For Coping with Difficult Times: a practice of Metta (Loving Kindness) Meditation

Hi everyone,

No matter who we are, at some point or other we all go through difficult times. 

Metta (loving-kindness) Meditation is a practice that I have found to be simple and an extremely powerful tool to help though these difficult times.

This practice develops grace, ease, perspective, and wisdom when upset has just completely taken over. 

I invite you to meditate with me! Please join me in the video below.

You may also download the just the audio if you would prefer. 

Lots of love,
Lance

 

Metta Meditation. A practice of loving-kindness 

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Learning To Make Health Your Hobby. An Interview with Ellen Freudberg

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Learning To Make Health Your Hobby. An Interview with Ellen Freudberg

We only have one life here now — why not make it the best that it can be?
— Ellen Freudberg, Wellness Coach

This is part of a series of interviews I am conducting with practitioners of holistic medicine with the aim of answering the question: "How can we increase our quality of life?" I also find folks drawn to help others in an integrative way tend to be ignited with a deep passion and purpose. These interviews were created to delve into that drive and to discover their tips and insight into living life to its fullest. 

Ellen Freudberg is a wellness coach with a practice at Village Wellness on the Main Line, Philadelphia. She was kind enough to answer my questions about her passions and her work.

Enjoy the interview!
Love,
Lance


Q: Ellen, thanks so much for taking the time to answer these questions. Where are you from originally? 

ELLEN:  I grew up in Cheltenham, Pa., a suburb of Philadelphia. Then I moved to Hartford, CT for school and then back to Philadelphia and then to Mullica Hill NJ and finally to the Main Line.

Q: What are you most passionate about right now?

ELLEN: Health and Wellness for me and those in my life! If you ask my friends, they will tell you that i am obsessed (in a good way) with feeling well, being healthy, aging gracefully, and staying fit! 

Recently I have turned my passion into a wellness coaching practice where I help others feel even better than they already do.

Q: Ooh, Can you tell us more about your work as a Wellness Coach?  What is Wellness Coaching?

ELLEN: Sure, as you know, I am passionate about helping people learn how to heal themselves and get in sync with the natural processes that improve health from within. Through my coaching practice I focus on helping my clients develop a “wellness state-of-mind,” learn about the importance of moving their bodies, increase their focus on good nutrition and learning how to breathe and meditate. 

Wellness coaching is the process of guiding clients toward a healthy lifestyle, while providing valuable support along their journey.  Wellness coaches help others achieve their health and wellness goals by providing trusted, science-based information, positive encouragement and continuous motivation.

I assist my clients by aligning their own insights, personal strengths, and goals with practical steps and personal accountability. The coaching system I use makes it easy to create healthy lifestyle changes that really endure.

When you get good advice about how to make health your hobby, there’s only one possible result: you will improve your health, happiness and sense of fulfillment. You’ll increase your life span and live a happier, healthy life.

Q: What do you mean, when you say "make health your hobby?"

ELLEN: Wellness is the state of being in good health, especially as an actively pursued goal. Wellness means that you are beginning to consciously explore the concept of living more healthfully. Focusing on wellness can easily become your hobby – a practice that is fun and fully integrated into your life. And best of all, this hobby will improve your life exponentially. It means that you are constantly taking care of yourself, and that you are developing an awareness about how your choices impact your life.

Ill give you a super simple example. Want to effortlessly incorporate more movement into your life? Make it a habit to leave your car at the far end of the parking lot when you go shopping. This can potentially make a huge impact on your total daily steps. Do this for 30 days and it will become habitual, automatic, and effortless. 

Q: Ellen, great advice! What initially inspired you to study and offer this type of coaching?

ELLEN: I became a wellness coach, because, after years of living unhealthily, I transformed myself. The transformation came through hard work, education, curiosity and a powerful desire to get better. After this transformation I couldn't wait to share my learnings with my friends and loved ones. 

I then saw how others in my community would benefit from what I learned and I wanted to share with a greater audience. I enrolled in the rigorous Wellness Coaching program at the Dr. Sears Wellness Institute, where I gained even more knowledge about how to effectively guide others to a healthier, happier, more fulfilling life.  

Watching my clients grow, improve and get healthier is incredibly rewarding for me.

Q: Can you tell us what a typical session with you is like?

ELLEN: Here's what's going to happen. At our initial meeting, I carefully interview you to learn as much as possible about your goals and the problems that are blocking you from them. I then develop an individualized coaching strategy for you.  

Now, everyone is different, so depending on your needs, our followup sessions will look different. If you are trying to lose weight for example. Some fun exercises may include, doing a “pantry makeover,” or going grocery shopping together to learn about foods that work with our bodies (not against it) to make their own internal medicine. We might also learn about new foods or different ways to eat, for example, how to graze throughout the day without gaining weight. And we would discover new ways in which to move our bodies that we actually enjoy and will do everyday. It all really boils down to ENJOYING the path you take to fulfill your goals! 

Q: What is your end goal when working with your clients?

ELLEN: My goal is to motivate and inspire clients to make actionable, achievable objectives that can be reached through consistent application of wellness principles and practices. I want to guide my clients to live as simply and healthfully as possible. I want to motivate and support them personally.

Q: What are the benefits of having a wellness coach in your life? 

ELLEN: The greatest benefit of having a wellness coach is that you have a trained professional to guide and inspire you on your journey. The end result:  dramatic improvement in your health and wellness.

Q: What is some advice that you offer your clients, that you think would benefit everyone?

ELLEN:  The single most important advice I offer your readers is the urgency to develop a wellness state-of-mind. Without that, people flounder, try things, give up and fail to change. I talk to clients about the LEAN concept. “L” is for lifestyle (how we live); “E” is for exercise, (how we move); “A” is for attitude, (how we think); and “N” is for nutrition, (or how we eat).

Step 1: Pick one of these right now and try to think about how you can make one little change. 
Step 2: make that little a change a habit, by doing it consistently for 30 days. 

Q: Ellen, what does your morning routine look like?

ELLEN: Before I get out of bed, I do about 20 minutes of transcendental meditation, then I drink a tall glass of warm water mixed with the juice of ½ lemon. And then I am on my mat, practicing ashtanga yoga. Also, if my schedule and the weather permits, I might take a brisk walk.

Q: Do you have a favorite book you are reading right now?

ELLEN: Prime-Time Health by William Sears, M.D. It’s a scientifically proven plan for feeling young and living longer. 

Q: Ellen, thank you so much for your time and sharing your passions and advice. Any final thoughts? And where can folks find out more about you or set up an appointment? 

ELLEN:  I think people really want to be the best possible version of themselves. But we all come up against obstacles that overwhelm us. An experienced knowledgeable, certified wellness coach can help. When you get your lifestyle choices under control, you will feel better. And when you feel better, you will look better, think more clearly, and accomplish much more.    

If you decide to meet with me (the first half-hour meeting is free), I will listen to you with empathy and curiosity, I will be non-judgmental and try my best to motivate you toward a healthy lifestyle that will work and be successful. 

To schedule an appointment click here.

For more motivation and healthy eating and living tips that really work, please read my daily blog at EllieWellness.com.


When you begin to make health your hobby, you begin to understand how your body works and you’ll start focusing on making good choices for great health every day.
— Dr. William Sears.

Ellie home sweet home driveway.jpg

About Ellen Fruedberg

Ellie Freudberg lives in Wayne on Philadelphia’s Main Line. She is a certified Wellness Coach trained by the Dr. Sears Wellness Institute of Englewood, Colorado. She has a Bachelor of Fine Arts degree in painting and art history from the Philadelphia College of Art and she studied art therapy at the University of Hartford. She then spent 30 years as an interior designer, often using feng shui to help clients create beautiful and inspiring living spaces. She's been practicing Transcendental Meditation, Ashtanga yoga and Pilates for decades. In her Wellness practice, Ellie helps clients focus on an array of ways to improve health and gain a greater sense of well-being.

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Grass Fed Bone Broth Recipe - Health starts in your Gut!

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Grass Fed Bone Broth Recipe - Health starts in your Gut!

From Chinese Medicine to "Jewish penicillin" (chicken soup), bone broth has been an important natural and holistic remedy in traditional medicines. Over the last few years the amazing benefits of bone broth have come into the mainstream.

Packed with nutrients, minerals, amino acids (Proline & Glycine) , bone broth can:

  • help improve our digestion
  • ease allergies
  • strengthen our immune health
  • support our brain function
  • reduce cellulite
  • re-mineralize our teeth
  • increase hair growth and strengthen hair
  • heal our connective tissue
  • help build our bones

How to make your own bone broth

These days you can actually pruchase good quality, grass-fed, bone broth at your local natural foods store. But Bone broth is super easy to make and will save you some big bucks in the long run! Here's my recipe!!

Note on Grass-Fed meat: I highly recommend getting bones from grass-fed animals. This is because pesticides and hormones get stored in the marrow of the bone. Getting grass-fed non-hormone treated meat and bones will help ensure we don't ingest these unnecessary substances.

Ingredients

bone broth
  • 4 quarts water 
  • 2 lbs Grass Fed Marrow Bones or chicken bones. (ask your butcher, or order from a local farm -(Philly area farm)
  • 1-2 stalks celery
  • 1 onion
  • 2 carrots 
  • 2 TBS of Apple Cider Vinager (important - to help draw out the minerals)
  • OPTIONAL to tase: Salt, Pepper, favorite herbs, garlic

Directions

  1. If you are using beef bones, you can roast the bones in the oven for 20-30 minutes at 350°
  2. Place bones in Large pot or crock pot.
  3. add all ingredients
  4. cook for 24-48 hours (or use an instapot to shorten the time) -
  5. strain and enjoy

Bone broth will stay good in the fridge for 4-5 days otherwise you can freeze it! you can also make other soups out of the broth! add veggies or make pho!

Enjoy! Let me know if you have any questions!

To your health!,

Lance

 

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{Winter Horaries} Activate the following points on Dec 21st between 3 and 7 pm!

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{Winter Horaries} Activate the following points on Dec 21st between 3 and 7 pm!

This Thursday on the Winter Solstice, we'll have a very special opportunity to do an acupuncture or acupressure treatment called "Water Horaries." (Learn more about Horaries below)

Some of my lucky patients will be receiving this treatment on Thursday, but if you can't come in for an acupuncture session, fret not! You can perform this treatment on yourself.

DIY Winter Horaries

  1. Create Sacred Space at the right time: On Dec. 21st anytime between 3:00 and 7:00pm, find a quiet space where you can be meditative and still. 
     
  2. Sit comfortably and begin deepening your breath and relaxing your body.
     
  3. When you're ready, activate the following 2 points, one at a time, by gently pressing and holding each spot for 3 minutes. 

    Bladder 66: Penetrating Valley – a place to clear away that which no longer serves, release fear, and free obstacles in our path. Located on the side of the foot at the base of the pinky toe. (see pic)

    Kidney 10: Yin Valley – a place to restore calm when there is overwhelm in the mind, emotions, or spirit. Located on the inside of the knee (see pic)

More About Horaries
 
In Five Element Acupuncture we work with the balance and relationship of Fire, Earth, Metal, Water, and Wood.

Each of these elements are correlated to a season where that particular energy is at its peak.

The energy peaks for

  • Fire in the Summer 
  • Earth in the Late Summer
  • Metal in the Fall
  • Water in the Winter
  • Wood in the spring.

(Psst! Learn more about these Elements in my book: Five Element Acupuncture & You - use the code "ancientwisdom" at checkout to get a FREE copy!)

The energy of our body also peaks in different organ systems during a 24 hour time period we call the Chinese Body Clock

A horary treatment takes advantage of this energetic timing to profoundly influence the body. 

For example we can deeply effect the Water element within a person by using the water point on the water meridians at the water time of day (3-7 pm) at the peak of the water time of year (Winter Solstice). This will help powerfully root a person in the seasonal energetic of Winter and bring balance to the Water Element.  

When Water is out of balance you may feel excessive fear or a struggle to survive. You may experience low energy, deep fatigue, exhaustion, reduced sex drive, lack of trust, and timidity. You may have kidney or bladder problems, hypertension, infertility, and/or back pain.

When Water is in balance you have the gifts of wisdom, stillness, patience, potency, listening, and appropriate fear. You have a greater sense of trust and it's easier to be still. You move slower in healthy ways and create time for introspection and peace; for making room for what's next.

    Let me know how it goes! Or if you have any questions! Have an amazing Solstice!!

    Lots of Love,
    Lance

    Lance Isakov, M.Ac., L.Ac., Dipl.Ac., CYT
    Village Wellness. a little healing oasis on the main line.
    (610) 203-3747


    Announcements:

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    Try a News Fast!

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    Try a News Fast!

    The 24/7 media is constantly bombarding us with information! Real news, fake news, one sided news, sensational news, corporate influenced news, anything to grab at our attention and pull at our heart strings.  

    How are we supposed to find our center when everything is tying to pull us in different directions. Taking a break from the news can be an amazing way to get back to center which will ease anxiety, calm stress, and renew your spirits. 

    I'm not saying that you should unplug and become uninformed about the state of the world. We are all in this together. However, a periodic news fast will give us clarity and help bring a certain ease and perspective back into our hearts and minds. 

    The How-To is simple:

    1. Decide to take a break from the news (radio, papers, magazines, internet news, conversations) for one to two days.

    2. Note down how you are feeling and pay attention to any changes that you notice!

    After your news fast, decide how you want to reintegrate the news back into your life. You may want to be more specific about your sources or limit your exposure.

    And finally, remember to be the change you want to see in the world!

    Lots of love,

    Lance

    meditation news fast

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    Yummy & Nutritious Chia Seed Pudding (vegan, paleo)

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    Yummy & Nutritious Chia Seed Pudding (vegan, paleo)

    chia seed pudding

    My best friend Wendy recently made me Chia Seed Pudding! It was soooooo good!!! This pudding is delicious, nutritious, great to take with your probiotics (belly bacteria love the fiber!) and easy to make!

    This recipe is:

    • gluten free,
    • sugar free,
    • paleo and 
    • vegan!

    Ingredients: 

    • 1 cup coconut milk
    • 1/4 cup chia seeds
    • 2 tsp Vanilla extract
    • 1/2 tsp ground cinnamon
    • 1/2 tsp ground cardomom
    • 1/2 tsp cacoa nibs
    • Optional fresh raspberries and blueberries to 

    Instructions:

    • Mix all the ingredients together in a mason jar or glass bowl
    • Refrigerate  for 1-2 hours (or at the very least 30 minutes)
    • If you wish add your fresh berries!

    ENJOY!!!

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    Holistic Beauty. The Art of Cosmetic Acupuncture

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    Holistic Beauty. The Art of Cosmetic Acupuncture

    I'm so excited to introduce Lei Duan, M.Ac., the latest addition to our amazing team of practitioners. Lei is a licensed acupuncturist who specializes Women's Health, Fertility , and Holistic Cosmetic Acupuncture.

    Holistic Beauty Cosmetic Acupuncture at Village Wellness is a safe, natural way to slow down the aging process and rejuvenate your look. Our style of  cosmetic acupuncture has a very natural look. If you are  looking for an alternative to Botox or other fillers, interested in feeling beautiful inside and out, and able to commit to the 10 session series, Holistic Beauty Cosmetic Acupuncture is for you! 

    What is unique about Cosmetic Acupuncture at Village Wellness?
    2 words: Holistic Beauty. Our holistic approach means that you will ALWAYS receive a full mind/emotion/body/spirit balancing treatment along with the cosmetic acupuncture. Our goal is to have you feel beautiful from the inside out. Beautiful mind, beautiful heart & beautiful body.  

    Read more about Cosmetic Acupuncture and Book Online!

     

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    We now have 4 Community Acupuncture Sessions per week! Still only $35!

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    We now have 4 Community Acupuncture Sessions per week! Still only $35!

    Hi Everyone!

    Hope you are having a wonderful day! Im excited to announce that, by request, we have added 4 sessions of community acupuncture per week!

    If you are looking for affordable and easy to access acupuncture, this is it!

    During your sessions you will share a beautiful healing space with up to 5 other patients. This helps us keep the cost down for you. Our awesome team of Licensed Acupuncturist will tend to your needs and help you feel better. If you would prefer a private treatment, we have that too. 

    Are you ready to try it out? 
    We have made the process super simple!
    Just head to the community Acupuncture page for the whole scoop !

    And below is a little more info...

    Here's the current schedule. 

    Community Acupuncture Hours:
    (by appointment only)

    • Tuesdays: 3-5 PM with Gabrielle Geib, LAc.
    • Wednesdays: 10-2 PM with Gabrielle Geib, LAc.
    • Thursdays:  4-7 PM with Gabrielle Geib, LAc.
    • Saturdays: 10-1 PM with Lei Duan, L.Ac.

    Hope you can take advantage of these sessions!

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    The 13 Ghost Points of Sun Si-Miao

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    The 13 Ghost Points of Sun Si-Miao

    acupuncture main line phladelphia

    Happy Halloween!!!!! 

    Halloween is time of connection to the departed. To celebrate this connection to our ancestors, we'll be incorporating special acupuncture points called Ghost Points this Saturday, during Community Acupuncture!

    The 13 Ghost Points were developed in the 6th century by physician Sun Si-Miao to treat mental disorders that were thought to be caused by spirit possession. Sun Si-Miao shifted the idea of spirit possession as a cause of illness, to the idea of having too much phlegm, and invasion of wind, heat, and dampness in the body. He also understood the points serve to cultivate your sense of self through your lifetime.

    Each ghost point has a specific use and are often used together to help anxiety, overwhelm, dizziness, or even not feeling like yourself.

    In our day and age, I see these points as helping to bring a deeper connection to one's self, and a feeling of rootedness in one's path. We wouldn’t be where we are without those who came before us, so honoring the ancestors is an important part of finding oneself. I find these points help create space in an overwhelmed nervous system which so many of us experience these days.

    I hope you can join our beloved Lei Duan, L.Ac, this Saturday for Community Acupuncture! Try out a ghost point and create some room in yourself for reflection and deep connection!

    Reserve your Spot using out online booking system! 

    Happy Halloween!

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