Do have pain from a car accident? massage and acupuncture can help!

Do you have pain from a car accident?

massage and acupuncture can help and they are covered 100% by your auto insurance company!  Read on to find out how to get the treatment you need to become pain free….

 

Alex massage body massage

Have you been in a car accident or know someone who has?  Often even the smallest impact can cause lasting pain or long term injuries and this is why it is crucial to get the care you need following a car accident.  It is important to know your rights regarding coverage for injuries and pain.  In Oregon you automatically receive $15,000.00 dollars to cover your medical costs through your auto insurance company.

Here are a few key points to help you get the appropriate medical care in order to fully heal the pain from a car accident:

  • In Oregon coverage for up to one year or $15,000.00 (whichever comes first) is automatic if you have auto insurance.  This coverage amount could be more depending on what you chose when you set up your policy.  This, however, does not mean that you get a check for $15,000.  With this coverage you are able to get care from the providers of your choice including massage therapists, acupuncturists, chiropractors, physical therapy as well as both eastern and western doctors at no cost to you.  The providers will bill your insurance company directly and you will pay nothing out of pocket.

  • Personal injury claims are typically handled through your own insurance company but they do not effect the cost of your policy.  If you don’t have coverage you may be covered through the other party’s insurance company.

  • If there are other people in the car they will also receive coverage for their injuries.

  • You may be eligible for payment if you are unable to work, speak to your adjuster about loss of wages to see what they can offer you.

  • If you exhaust your benefits but are not fully healed you may be able to continue to receive care but at that time you will most likely need to retain an attorney to negotiate further payment from the insurance company.  If this is the case you will need to speak to each of your caregivers to see if they are willing to wait until your case settles to receive payments beyond the time your benefits become exhausted.

What you will need when you make an appointment with your choice of providers:

  • You must first file a claim with your insurance company.  When you have given them all of the necessary information they will provide you with an adjuster who will oversee the payments on your behalf as well as a claim number.  You will need to provide the name and contact information of your adjuster and your claim number to your provider upon your first visit as well as your photo ID.

  • Your insurance company may ask for a doctor’s referral for various services ie. acupuncture or massage, don’t hesitate to ask your physician for a prescription for the services you desire.  Provide this at the time of your visit with your chosen therapist as well.

  • You will need to give the date of the accident and a description of the events and have a thorough discussion about the pain and injuries caused by the event with each of your providers so that a treatment plan can be made with each of them.

How often will you need to get massage and/or acupuncture to be free of pain from a car accident?

  • This is highly dependent on your situation and the type of massage therapist/acupuncturist you choose.  You will discuss a treatment plan at your first visit.

  • Typically we start out with once or twice a week for three months and re-evaluate/adjust your treatment plan depending on your progress.

Ready to book?  Written on the Body Massage and Acupuncture Studio specializes in helping people find freedom from injuries and chronic pain!  Book online with any of our experienced and highly skilled therapists and acupuncturists today by clicking here!

Have more questions?  Email at wonthebody@gmail.com  us or leave them in the comments.  Thanks so much for reading and  have a great day!

 


How often should I get massage?

I get a lot of great questions from my clients about what their particular treatment plan should look like.  It is a wonderful part of the job that I get to sit with an individual, look at their life, stresses, pains and goals and help them create a plan that will improve their overall well-being.One of the questions I get all the time is: “How often should I get a massage and what type of massage should I choose?”  The answer is very individualized but I do have some general guidelines that I work with when helping a client choose a treatment plan that will work best for them.

How often should I get massage?

There are many factors that can effect how often you should get a massage.  The best way to decide is to have a discussion with your massage therapist. They will be able to give you recommendations based on your lifestyle, injuries and health care goals.  The way you incorporate massage into your wellness plan is a personal choice and in the end you know what is best for you!

  • 1 massage per week or more depending on your injury and other types of therapies you have included in your health care plan if you are recovering from a recent injury.

  • 2 massages per month or more depending on how much lasting relief you get from each massage if you have a chronic issue that is causing you pain.

  • 1 massage per month or more depending on your situation for maintenance and injury prevention.

It is always important to remember that it may have been years of bad posture, habits or other repetitive actions that have lead to your current issue which means it most likely won’t be a simple fix.  Regular body work and self care is essential for creating lasting change in your health!

What type of massage should I receive

The answer to this question also has many variables and is very dependent on each individuals needs.  It is always good to discuss your desired goals with your therapist and to revisit them each time you have a massage appointment.  Here is a short description of two common types of massage that you might choose from:

  • Swedish/Relaxation massage – This is the most common type and uses five styles of long, flowing strokes to reduce stress and pain in the body.  Swedish massage is great for nearly everything, including  stress and pain relief, injury recovery, prevention and so much more!

  • Deep Tissue massage – Deep tissue massage is a focus on the deeper layers of muscle as well as the connective tissue and is typically slow, deliberate and focused work.  Deep tissue massage can be great for treating injuries, chronic pain, range of motion restrictions and many other issues.

A common myth about deep tissue massage is that it must be painful in order to be effective.  Deep tissue massage may be slightly painful on occasion as your therapist works through adhesion and resistant tissue but this is not always the case.  In fact working too deeply too quickly and causing excessive pain can do way more damage than good by causing stress and trauma to your already tight muscles and fascia. You may even choose to begin your treatment plan with Swedish massage until the superficial tissue has relaxed enough to have effective results from deep tissue work. Keep in mind that your massage therapist is always trying to work with your body to promote healing.

how often should I get a massage

 

How long should my massage be?

You can typically choose from 30/60/90 minutes of massage (and often more).

  • A 30 minute focus massage might be great for you if you have one specific area that you are focusing on such as low back, neck, foot or wrist.  You might consider several weeks of short sessions on one particular area to reach a desired goal.

  • A 60 minute session is great for; full body relaxation, some focus work on a particular area combined with some relaxation work, or it can also be great for a combination of focus work on two different areas of the body.

  • 90 minute massage treatments are wonderful for; extended relaxation work, focus on one area of the body combined with full body relaxation, or focus work on more than one area combined with light relaxation work.  The combinations are endless!  Just keep in mind that you should book enough time in your treatment to accomplish small goals (ie. you have slightly more range of motion in your bound up shoulder) and work toward your greater goal (ie. you have full range of motion in your shoulder).

Have more questions about massage?  Add them to the comments and we will do our best to cover them in our weekly blog posts! Thank you for reading and have a great week.

 

 

 

 


When should I see a Physical Therapist?

Please enjoy a guest post written by the latest addition to Thrive Massage and Bodyworks (the space that Written on the Body resides in).

I have been seeing Dr. Alex de la Paz for the past couple of months to address chronic jaw and neck pain and I have been impressed with his intuitive and gentle style as well as the lasting results we have achieved over just a few visits.  This is what inspired me to ask him to write a post for us.  Our goal at Written on the Body is to help each of you find freedom from pain and stress and I believe that Alex may be able to help accelerate this process in addition to your regular massage and acupuncture treatments.  Bonus that he is a genuinely lovely person AND is located in the same building so you can easily have your health care team all in one place!

When Should I see a Physical Therapist?

Should I stretch before I exercise?
Is it OK to be sore after I exercise?
How do I know if I am developing an injury?

Have you ask yourself one of these questions? Do you exercise and wonder if that “tightness” or “soreness” is a problem? You may be experiencing normal and expected exercise-induced muscle soreness. However, you may be experiencing symptoms associated with an over-use injury, either due to a heightened activity level or a dysfunctional movement pattern. This article provided by Root & Branch Physical Therapy will help identify and differentiate between normal and abnormal responses to exercise, with the intent of informing and empowering the community on the importance of injury prevention and management throughout a lifespan.

“Normal” and “Expected” Soreness

During and after exercise it is expected for muscles to fatigue and feel either “tight,”
“sore” or “achy;” especially if the goal of the exercise is to improve muscle strength and/
or size. This phenomenon is called Delayed Onset Muscle Soreness (DOMS) and could
last 1-3 days after you exercise. Delayed muscle soreness should be expected in the body
part or region of the body that was producing movement or force. For example, if
someone perform exercises involving pushing or pulling motions with their arms, it
would be expected to have muscle soreness in the shoulders, chest and arm regions.
During full-body movement patterns, such as running or playing basketball, global
DOMS is to be expected in areas throughout the entire body, especially after performing
a newly-introduced activity.

“Abnormal” and “Unexpected” Soreness

Even though soreness is an expected outcome of exercising, there are times where
soreness could be a clue to whether or not you are producing a poor movement pattern
and/or developing an injury. Below are some subjective reports that would suggest that
someone is at risk for developing an injury:

Soreness only on one side of the body
o Potential cause: asymmetrical positioning or muscle function
o Example: only one calf muscle feeling sore or tight after a run
o Our approach: identify why and when the sore muscle may be stressed
during your running pattern

On-going muscle tightness or joint stiffness
o Potential cause: over- or under-active muscle activity
o Example: sensation of hamstring tension despite stretching and/or foamrolling
constantly
o Our approach: identify if the tension felt is due to soft tissues that are
over-active and short or under-active and long

Head, face, jaw, neck or spine soreness or stiffness
o Cause: dysfunction of the core, breathing or jaw muscles
o Example: low back pain or headaches during or after specific activities
o Our solution: identify why tension and strain is being distributed at
specific locations during certain activities

Common Regions Involved in Compensation
• Calves and feet, fronts and sides of thighs, front of the hips (hip flexors), low
back area, accessory breathing muscles of the neck, wrists and elbows, face and
jaw muscles and the diaphragm (holding your breath).

If you or anyone you know is experiencing symptoms from the “Abnormal” and
“Unexpected” Soreness category listed mentioned above, then you would benefit from an
injury and movement screen to identify your current risk for developing an injury. Also, if
your commonly experience tension, soreness or pain in the “Common Regions Involved
in Compensation” list above, then you as well should benefit from screening to identify
your injury risk.
Root & Branch Physical Therapy provides FREE 30-minute movement and injury
screens for all individuals. If you indeed are identified as being at risk for injury, you may
benefit from a 90-minute comprehensive Physical Therapy evaluation with a Doctor of
Physical Therapy. Please contact Alex today if you have further questions about how
Physical Therapy might help your specific situation. You may also schedule via phone,
text, email, our website or the MINDBODY app.

should i see a physical therapist

Dr. Alex de la Paz, PT, DPT
Owner & Physical Therapist
Root & Branch Physical Therapy
2808 NE MLK Jr Blvd, Ste C
Portland, OR 97212
Cell: (503) 577-0318
Fax: (503) 710-9221
Email: rootandbranchPT@gmail.com
Website: www.rootandbranchPT.com


Should I get a massage when I am sick?

Should I get a massage when I am sick?

Bummer, you woke up with a sore throat and the sniffles on the day of your monthly massage appointment and you aren’t sure what to do.  Your body is cold and achy and part of you thinks the massage will make you feel better, the other half of you is screaming to put the blankets over your head and sleep it all away.

Should I get a massage when I am sick

The truth is that it is best to stay home when you feel an illness coming on, have a full blown issue or could in any way be contagious.  How massage will effect your body when you are sick will vary for each person.  For some it shortens the life span of the sickness while making it worse for a time, for others it has no effect at all.  Instead of venturing out and possibly sharing your illness with your therapist and other clients, stay home and allow your immune system to be the boss and do what it needs to do to make sure you get well as quickly as possible and this means resting and drinking plenty of fluids.  Your body, your therapist and all of those that could be exposed will thank you, even if it means you have to cancel last minute.

Tis the season for many things and unfortunately virus’s are one of them.  Here are a few tips for prevention:

  • Get plenty of rest

  • Wash your hands often

  • Eat a variety of fruits, veggies and whole grains

  • Exercise regularly

  • Get acupuncture to support your immune system

  • Keep stress to a minimum! (massage helps reduce stress so get massage while you are healthy!)

Thank you for reading and have a great day:)

 


Two tips for a great life: eat healthy and get massage

Just sayin….

            Making the commitment to eat healthy and get massage regularly might just make your life great:)  Who can argue with that?

We just updated our menu to make it easier for our clients to get the most out of their massage and acupuncture treatments by highlighting the unique training and skills of each therapist versus the generic deep tissue or relaxation massage.  The truth is that each of us come with our own set of issues that need a combination of techniques and focused attention in order to be resolved.  We wanted to give our therapists the freedom to help shape each clients experience without the confines of upgrades and appointment types.  So now here we are offering personalized sessions where your appointment is defined by the therapist you have chosen and their specific talents as well as the many facets of you:  your stress levels, pain levels, needs, desires and more at each session.

To book with us please:

  • go to our website and read about each therapists offerings and skill set
  • Choose the “book” link
  • Choose the therapist and  length of the personalized session you would like to book ie.  if you want to focus on one area of the body or you would just like an all over relaxation massage an hour might work great but if you need to address a couple of area’s you might want to choose a 75 or 90 minute session
  • Choose the day and time for your session and you are all set!

Need help? Have questions? Text us at   email us at  or give us a call at 503-473-8515 and we will be happy to help! Interested in more regular treatments or prefer a more standardized massage type?  Go to our packages page to find out about memberships and packages.  Want to learn more about how often you should get a massage?  Read our blog post on that very topic:)  No matter what we are pretty certain that choosing to eat healthy and get massage will improve your overall quality of life and that is why we are continuing with our fall series on healthy recipes for “the dark time” of fall and winter.  Enjoy!

in the mean time Eat healthy with this Caribbean style stew pigeon pea recipe!

eat healthy and get massage

Stewed Pigeon Peas

*originally posted on the amazing website for all things Caribbean please visit this site to see amazing pics of this dish:   http://caribbeanpot.com 

Ingredients:

1 Can Pigeon peas (I used 2 cans, you can find these near the Hispanic foods section in any grocery store)
2 scallions
1 tablespoon olive oil (I used 2 tablespoons of coconut oil)
1 med tomato (chopped)
1 cup diced bell pepper (I used 2 red bell peppers)
1 scotch bonnet pepper (keep whole) (Habanero pepper is a great substitute, I like a lot of spice so I broke mine open half way through cooking)
1 med onion diced
2 cloves garlic
3 sprigs thyme (I like a lot of flavor so I used about 8 sprigs of dried thyme)
1/2 teaspoon Worcestershire sauce
1 tablespoon parsley (I substituted cilantro because that is what I had on hand)
1/2 cup diced celery
1/4 teaspoon black pepper
1/4 teaspoon salt
3/4 cup coconut milk (You can use low fat here if you prefer, I used one whole can of full fat coconut milk)
1/2 cup water

optional – grated ginger – diced carrots, pumpkin, sweet potato

I made this with brown rice, jerk tofu and roasted sweet potatoes

The process

  • In a large shallow pan or wok heat the oil add the celery, garlic, tomato, parsley, thyme, onion, black pepper and scallions. Turn the heat down to low and let it gently cook for about 3-5 mins.
  • Drain and rinse the peas and add them to the pan, turn the heat back up to medium
  • Add the rest of the ingredients and bring it up to a boil. Then reduce to a simmer (remember to add the scotch bonnet whole and try to NOT break it open) and let it cook for about 15 minutes.  Add salt and pepper to taste.  I did let mine simmer for a while because I was cooking other things but you can let yours cook to desired consistency. 
  • Serve with rice, tofu and/or sweet potatoes and enjoy!

I am having so much fun sharing my favorite recipes with you and it is defintinitley helping me stay on track:)  Thanks so much for reading and as my good friend from Dominica used to say “Good times always!”.


Eating healthy during fall: Jamaican brown stew fish recipe

Here is another great recipe to help us in our quest to continue eating healthy during fall!  I hope you love it and feel free to share your faves with me:)

Jamaican Brown Stew Fish

eating healthy during fall

Adapted from “Brown Stew Fish” found on JamiacaTravelandCulture.com

Some of you may already know that I spent a couple years in the U.S. Virgin Islands and loved it!  I really miss island food and culture especially when “the dark time” starts to creep in here in the Pacific Northwest.  Luckily I still live in a location with an abundance of fresh fish and I try to eat fish at least once a week, otherwise I am pretty much a meatless cook.  This week I bought some wild caught Pacific Cod not really having a recipe in mind.  After I got it home I searched around online and came across one of my favorite Caribbean dishes called stew fish (I pretty much loved “stew anything” while I was there).   This recipe was already pretty healthy but I did make a few adjustments.  I served this with brown rice and it was fabulous!  I hope you enjoy:)

Ingredients

  • 2lb fish fillets
  • 1 tablespoon of lime juice
  • 1 teaspoon of salt
  • 1 teaspoon of pepper
  • 1 onion diced
  • 3 stalks of scallion minced
  • 1 habanero pepper minced (or adjust amount to your desired spice level)
  • 1 red pepper diced
  • 3 cloves of garlic minced
  • 1/2 inch of ginger grated
  • 3 tomatoes chopped
  • 3 tablespoons of flour
  • 3 sprigs of fresh thyme (or 3 teaspoons of dried thyme)
  • 2 tablespoons of coconut oil
  • 1 tablespoon of browning *see recipe at the bottom of this post
  • 2 tablespoons of soy sauce
  • 2 cups of water
  1. Rinse the fish filets and put them in a bowl with just enough water to cover and lime juice, leave them to marinate while you make the browning sauce.
  2. Make the browning sauce, the recipe is located here and at the bottom of this post.
  3. Mix flour into 1/4 cup of water and set aside
  4. Take fish out of the water mixture and pat dry, season with salt and pepper
  5. Heat large shallow pan with oil, I used about 2 tablespoons of coconut oil, until hot.  Add fish (I like to break it up into smaller chunks as I cook it).  After about 5 minutes when the fish has sealed you can add in the onion, scallion, habanero, red pepper pepper, garlic, tomatoes and thyme for three minutes.
  6. Add the water, soy sauce and browning and simmer for five minutes.
  7. Stir the flour/water mixture in to the stew then add the fish.  Simmer for five minutes, occasionally stirring gently.
  8. Serve with Rice or a traditional Jamaican “rice and peas”
  9. Put on some Caribbean music and enjoy!

Browning Sauce

A version of this sauce is used a lot in Jamaican cooking, this is a healthy version and it makes quite a bit.  Feel free to cut it down to only make what you need.  Also you can substitute brown sugar and regular salt if you prefer. This recipe comes from thatgirlcookshealthy.com.

Ingredients
  • 2 cups of coconut palm sugar
  • 1 cup of water
  • 2 tsp of himalayan pink salt
  1. Add the sugar to a saucepan and turn on medium heat.
  2. Use a wooden spoon and begin to slowly stir. The sugar will start to dissolve and turn into a syrup consistency while darkening.
  3. If the sugars begin to smoke too quickly then reduce the flame or switch off the stove and continue to stir while charring the sugar.
  4. Once the sugar darkens to a dark brown almost black in colour remove from the stove and carefully add the water. The saucepan will yield plenty of steam and splutter which is normal – keep on stirring the pan.
  5. Once the sauce is formed, allow to cool before adding the pink salt and pouring into a sauce bottle.

 


Delicious and healthy recipes for fall

Delicious and healthy recipes for fall

I made so many good things this week that it is difficult to make a decision on what to share today!  Even though Summer is my favorite season I have decided that this time of year isn’t so bad, mostly because the sun still shines even though there is just a bit of chill in the air.  Food wise you can still get away with salads as a main dish and there are plenty of fresh local veggies piled up in the produce section. I have still been obsessing over my Moosewood Restaurant Low-Fat Favorites Cook book.  Go buy it, seriously, it is So good…

Without further ado this weeks faves are:

healthy recipes for fall

Spanish Potato Garlic Soup

This soup just feels good to eat and it tastes so beautiful in your mouth!  I am an extreme flavor person so I like to double the herbs and spices in nearly every recipe and I definitely adjusted them in this recipe (though I left them the same below so that you can make your own choices about that).  I paired it with a simple salad of arugula, sweet pepper slices and almonds with a roasted pepper salad dressing.  According to Moosewood this soup is best enjoyed with classical guitar music and deep discussions of passion and death:)

Garlic Broth

  • 20 cloves of garlic peeled
  • 1/4 cup miso
  • 3 cups water
  • 3 cups vegetable or chicken stock
Roast garlic in the oven at 400 degrees on an unoiled pan for 15-20 minutes until golden.  Blend roasted garlic cloves in a blender or food processor with miso and a bit of water until smooth.  Combine garlic puree with all other ingredients listed above and gently warm until hot.

Spanish Garlic Potato Soup

  • 1 large onion thinly sliced
  • 2 large potatoes cut into thin slices
  • 1 teaspoon of paprika
  • 2 teaspoons of olive oil
  • 1 cup chopped tomatoes
  • 1 teaspoon dried thyme
  • garlic broth (above)
Saute the onions, potatoes and paprika in oil for 5 minutes, stirring constantly.  Add the tomatoes and thyme and simmer for 4 minutes.  add the garlic broth and simmer gently for 10 minutes or until potatoes are tender.

Thai Vegetable Curry

I am not great at cooking Thai food typically, I don’t know why, but it is always a struggle for me to get the textures and flavors right.  This recipe turned out perfectly!  This is my adaptation of Moosewood’s recipe, it has quite a few changes but really the recipe really is great the way it is written *buy the book to find out!  I just adapted to my preferences and what I had on hand.  I served this with brown rice and it tasted marvelous-even better the next day!

  • 1 cup chopped onions
  • 1 tablespoon coconut oil
  • 2 cups chopped broccoli florets
  • 2 cups diced sweet potato
  • 1 small jar of red curry paste (about 6 tablespoons)
  • 1 and a 1/2 cups pineapple juice
  • 1 can coconut milk
  • 1/2 cup water
  • 1/2 teaspoon salt
  • 2 cups cut green beans
  • 1 cup chopped red bell peppers
  • 1 tomato diced
  • 3 tablespoons lime juice
  • 4 tablespoons fresh basil chopped
  • Optional habanero hot sauce or hot peppers
In a soup pot saute the onions, covered, for about 5 minutes.  Stir in the sweet potato, hot peppers (if using them) and curry paste and saute for 1 minute.  Add the pineapple juice, coconut milk, water and salt, bring to a boil and then simmer for 5 minutes.  Add broccoli and green beans and cook for another 5 minutes.  Sir in the peppers, tomatoes, lime juice and basil and simmer until veggies are tender.

YUM!

I really hope you are enjoying this healthy food series.  Please share your favorite recipes and cookbooks with me!  I am always looking for ideas:)

Have a great week and stay healthy!

 


Health is wealth: eat healthy with these recipes for fall

Eating healthy through the colder months:

Healthy recipes for fall

I am going to tell the truth….

I have no problem at all getting plenty of water, exercise and sticking to a healthy diet in the summer.  I am a true sun lover and I love being outside when it is hot which means I walk everywhere, eat farm fresh veggies with every meal and in general live more lean and green.  But fall happens and as soon as the weather changes I get tired and hungry!  I start to crave pot pies, corn bread, cheesy casseroles and a myriad of other comfort foods from my child hood.  I avoid the outdoors and sleep a whole lot more.  I have lived in Portland for too many years now to claim that I am new or to wait for the acclimation to happen.  This year I am taking the challenge of finding out how to balance the long winter months with the easy lifestyle of Portland summers.  I thought some of you Portland transplants and maybe even a few native PDXers would be able to relate and might like to join me in the quest to eat healthy through what I like to call “the dark time” aka.  PDX fall, winter and spring.

I recently found one of my favorite cookbooks at Goodwill “Moosewood Restaurant Low-Fat Favorites”  I have never made a single dish that has turned out less than delicious from the Moosewood cook books so if you are in the market I highly recommend checking them out!

Here are two of my favorite recipes from the book:

eat healthy

 

 

Vegetarian Feijoada

Serves: 6 to 8
Total Time: 45 minutes
Ingredients:2 cups chopped onions

  • 2 garlic cloves, pressed or minced
  • 1 cup minced celery
  • 2 red, yellow, and/or green bell peppers, chopped
  • 1/2 cup water
  • 2 cups canned tomatoes or tomato fillets (18-ounce can, undrained)
  • 1/4 cup chopped fresh cilantro
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon ground fennel
  • 1 teaspoon ground coriander
  • 5 cups cooked black beans (4 15-ounce cans, drained)
  • salt to taste
  • 1 1/2 pounds collard greens or kale
  • 1 cup water
  • 4 oranges
  • 2 tablespoon soy sauce
  • toasted cassava meal (optional)

Procedure

Place the onions, garlic, celery bell peppers, and water in a large saucepan. Drain the juice from the tomatoes into the pan, squeeze the juice from each tomato into the pan and then chop the tomatoes and set them aside. Place the pan on high heat and boil the vegetables, stirring often, for about 15 minutes, until the onions are translucent. Lower the heat and sitr in the cilantro, thyme, fennel, and coriander. Add the black beans and chopped tomatoes, cover and simmer on low heat for about 15 to 20 minutes. Add salt to taste.

While the black beans simmer, remove and discard the collard or kale stems and rinse the leaves well. Stack the leaves and slice them crosswise into 1/4-inch strips. In a saucepan, bring the greens and water to a boil. cover and simmer, stirring frequently as the greens wilt, for about 15 minutes, until the greens are tender.

Meanwhile, peel and section the oranges and set aside. When the black beans and the rice are ready, drain the greens and toss with the soy sauce. Serve the feijoada on a large platter as described above or on individual plates. Pass the toasted cassava meal at the table, if desired.

* I enjoy serving it with the Brazilian Rice dish from the same book.

Caribbean Stew

 

 

 

 

 

Caribbean Stew

  • 1 large onion, chopped (about 2 cups)
  • ½ tsp salt
  • 2 tsp vegetable oil
  • ½ tsp dried thyme
  • ½ tsp ground allspice
  • 1 minced fresh chile, seeds removed for a milder “hot”
  • 1 large sweet potato, cut into medium chunks (about 2 cups)
  • 2 cups water or vegetable stock
  • 2 small zucchini, cut into 1” chunks (abut 2 cups)
  • 1 ½ cups undrained canned tomatoes, coarsely chopped
  • 4 cups loosely packed shredded kale
  • 1 tbls fresh lemon or lime juice
  • 2 to 5 tbls finely chopped fresh cilantro
  • salt to taste

Procedure

Sprinkle the onions with the salt.

In a covered soup pot, saute` the onions in the oil for about 7 minutes, stirring occasionally.

Add the thyme, allspice and chile and continue to cook for another 1 or 2 minutes.

Stir in the sweet potatoes and the water or stock and simmer, covered, for about 5 minutes

Add the zucchini and the tomatoes (with their juice) and simmer 10 to 15 minutes more, until

all of the vegetables are barely tender.

Add the kale and cook another 5 to 10 minutes.

Stir in the lemon or lime juice, cilantro and salt to taste.

* I like to serve this one with brown rice and either jerk chicken or jerk tofu

I would love to hear your favorite fall/winter recipes!  I absolutely love to cook and I am always on the prowl for more ideas on how to eat healthy through “the dark time”.  Check back every week for more tips and tricks on eating and staying healthy this winter.   Thanks so much for reading and I hope you enjoy:)


Find Balance at the Warrior Flow Wellness Retreat

 

wellness retreat

Warrior Flow Wellness Retreat

Last year I had the great privilege of offering massage on a ladies wellness retreat hosted by Jennifer Oechsner of Warrior Flow.  I had never been on a retreat and really did not know what to expect, and I was pleasantly surprised!  Even though I spent part of the time giving massage to the guests I left feeling rested, renewed,  more balanced and overall healthier.  I attribute this to all of the well planned and perfected details of the weekend.  The beautiful surroundings and views of the Pacific Ocean, the warm cozy environment of the house, the absolutely amazing farm to table meals provided by Yamhill River Farm, the after hours chats and wine in the hot tub and especially the daily yoga and meditation lead by Jennifer.  Every moment of the retreat was filled with the right amount of quiet, activity, camaraderie and relaxation.  Sometime’s we just don’t know just how much we need to be the receiver and to be taken care of.  I have discovered the reason for retreats now and that is taking the time to give back to the one that is most important and integral to keeping things in your world moving along smoothly: yourself.  To truly find peace and regenerate from all of the tasks set before us in life we occasionally need a good “time-out” where EVERYTHING we need is provided for us and the Warrior Flow Wellness Retreat offers this rare oasis.

wellness retreat

Yamhill River Farms

Have you been on a retreat?  If so I would love to hear about your experience!

Ready to find out for yourself?  Sign up for the next Warrior Flow Wellness Retreat in Cannon Beach, OR happening October 16th-18th by emailing Jennifer at warriorflow@gmail.com today!  *take 10%  off by mentioning this blog post

Looking forward to giving you a massage on the coast:)


Feel great with massage and acupuncture treatments

Find Freedom from pain and feel great with massage and acupuncture treatments

feel great with massage and acupuncture treatments

We are excited to announce a big change coming to Written on the Body Massage and Acupuncture Studio beginning October 1st, 2015!  Our experienced team of therapists have been honing their skills to create a menu of customized massage and acupuncture treatments in order to serve the needs of our client’s more effectively.  Our goal as part of your health care team is to help you find optimal health with a balanced and pain free body as well as a stress free mind through massage, acupuncture and infrared sauna sessions designed for your specific needs at the time of your treatment.  We hope you will find a path to harmony in our new menu coming 10/1/2015!

Signature Therapy Menu

30 minute Focus! session:  $45    60 minute session:  $95  75 minute session:  $115   90 minute session:  $140

*inquire about additional time

Julie’s signature therapy

Julie will address your stress and tension with a combination of hot stones, deep tissue and gentle stretching to help you work through injuries or chronic pain. The goal of each session is to meet your individual needs at any given time. Julie will tailor the hour based on your report for the day/week/month or year to ensure that you leave feeling relaxed and more pain free! All of Julie’s sessions include a heated towel to ease tension held in the neck and head as well as focus work on the neck, head and face. *Julie recommends booking more time if you have more than one area of your body that needs extra attention or if you are just feeling like you need the extra time to relax. Julie offers 30 minute to 2 hour sessions *You must be added to Julie’s client list in order to schedule with her due to a high volume of appointment requests.  If you would like to be added to the list or recommend a friend to her please email:  wotbmanager@gmail.com, text:  971 800 1171 or call: 503-473-8515 to do so.

Lise’s signature therapy

Lise combines the soothing, relaxing long strokes of Swedish massage with a focus on shiatsu meridians, compressions, and passive stretching, to create the perfect blend of “East meets West” body work traditions. Each session will be directed by your individual needs as Lise will pay special attention to optimizing the flow of “chi” and removing blockages to ultimately assist your body’s release of muscular tension. Also drawing from her background in Ayurveda, Lise will personalize the use of massage oil based on your intake information. Resulting in an experience which will you feeling more relaxed and whole. * Each session includes a hot towel and hot stones.  Lise offers 60 and 75 minute sessions only

Katie’s signature therapy

Katie’s session focuses on pain relief for the upper body. Tension in your neck, back, shoulders and arms will first be melted away with hot stones. She will then ease into deeper knots & areas of pain with deep tissue techniques. This session is wonderful for those suffering from repetitive stress injuries or chronic pain issues. *For individuals with specific low back issues, we recommend this longer session which also includes 30 minutes of hip work.

Richard’s signature therapy

Rich’s signature therapy combines acupuncture and massage into a single session.This service is ideal for someone who’s in pain or recovering from an injury.Our goal will be to disengage trigger-points, loosen the myo-fascial, reduce inflammation, break up adhesion’s/scar tissue, strengthen muscles, increase flexibility, and increase range of motion. We’ll also have time to discuss self-care, diet and supplemental regimens.

Bethany’s signature therapy

Bethany blends the healing benefits of aromatherapy, structural integration, stretching, and reflexology creating a massage session that eases tension in muscle tissue, while calming the mind and bringing the body back into balance. Her work tends to draw clients focused on work in their upper body, hips and feet.

*Bethany also offers her signature facial rejuvenation massage as an add on option to your session:  $40 for 30 minutes

 Terry’s signature therapy

Terry combines acupuncture with a form of traditional Chinese Massage called Tuina to create a personalized treatment for your individual needs.  Her goal is to help you work through physical and energetic blocks in order to find optimal health and balance.

*Terry also offers an active lifestyle session for those of you on the go:  30 minutes of Tuina combined with cupping or gua sha for $45

 Infrared Sauna Sessions

Enjoy an hour of healing and detoxification in our 1-2 person indoor far infrared sauna

$20 for 60 minutes   $15 to add 30 minutes to a massage or acupuncture session *Please email:  wonthebody@gmail.com,

text:  971 800 1171 or call: 503-473-8515 to

to schedule sauna appointments

  • Improves circulation

  • Deep penetrating heat

  • decreases pain in joints and muscles

  • purifies the skin and so much more!

  • We do not have a shower but we do provide a cool cleansing towel at the end of your visit

What does this mean for our current clients?

We understand that our signature therapies are a jump in price and that not everyone who has supported us over the past 5+years will be able to afford or be interested in this price jump.  We truly appreciate your business and want to continue as part of your health care team so we have options for you!  We will continue to offer our regular service menu in the form of memberships and packages but you will no longer be able to purchase them in gift certificate form or as a single service option unless you have a package or membership after October 1st, 2015.  We will however offer our regular treatments for you to purchase as gifts during the holidays (they are valid for one year so this could be a great way to stock up!).  To make this transition easier we are offering $20 off packages or $20 off the first month of your membership and you will be added to our weekly happy hour discounted offerings if you sign up by October 1st, 2015.  Click here to go to our online store and use promo code:  iamimportant to get the deal.  If you are buying them as gifts and need the expiration date extended please send us an email and we will take care of the transaction for you.

Massage, Acupuncture and Infrared Sauna memberships and packages

Find freedom from pain with regular massage and acupuncture! With our membership you get one massage per month and weekly discounted offerings.

Memberships

Find your peace massage: $60 monthly

Deep tissue: $80 monthly

Hot stone: $70 monthly

Customized Massage or Acupuncture Sessions: $85 monthly

Packages

Buy a few at one time and save! Packages expire one year after the purchase date and can be shared with friends and family.

60 minute Peace 4 pack: $228

60 minute Deep 4 pack: $308

60 minute Hot Stone 4 pack: $268

60 minute Customized Massage or Acupuncture 4 pack: $328

Infrared sauna packages:  5 pack-$75  or 10 pack-$150

Insurance coverage for Massage and Acupuncture

Written on the Body can bill most insurance companies directly including auto accident or workers compensation coverage.  Please email:  wotbmanager@gmail.com, text:  971 800 1171 or call: 503-473-8515 to see if we can accept your particular insurance plan prior to booking an appointment.

As always please feel free email me with questions, concerns, feedback or comments at wotbmanager@gmail.com!  Thanks so much for your continued support and have a great day!