Nancy J. Hajeski - Essential Wellness

Thunder Bay Press

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Thunder Bay Press

Publisher: Peter Norton

Associate Publisher: Ana Parker

Publishing/Editorial Team: April Farr, Vicki Jaeger, Kelly Larsen, Stephanie Romero, Kathryn C. Dalby, Carrie Davis

Editorial Team: JoAnn Padgett, Melinda Allman

Production Team: Jonathan Lopes, Rusty von Dyl

Produced by Moseley Road Inc., www.moseleyroad.com

President: Sean Moore

Production Director: Adam Moore

Cover Designer: Lisa Purcell

Supplemental Writers: Grace Moore, Finn Moore, Nancy J. Hajeski

eBook ISBN: 978-1-68412-810-5

eBook Edition: May 2019

Today, many people are educating themselves on the benefits of a healthier lifestyle. This new focus may occur as the result of illness, aging, an emotional turning point, or simply a budding desire to do whatever is possible to support overall well being. This book offers guidelines for making the right decisions when it comes to improving how to move, how to breathe, how to take care of yourself, and, ultimately, how to live.

ADVANCING SLOWLY BUT SURELY

The best part of making a conscientious effort to increase levels of wellness in your life is that you can start relatively smallperhaps adding a half hour of exercise to your daily routine and eating a salad once a dayand gradually progress to tackling bigger, more unilateral changes.

A few steps in the right direction can often lead to surprising results, results that encourage you to stay with a program. You dont need to become a yoga master during the first few months you practice the discipline... just learning to breathe and focus are already beneficial outcomes. Yet the better you feel, the more likely you are to stick with any new wellness program. The same goes for meditation or massage... if you are able to achieve a relaxed state with a relatively quiet mind, you are well on your way to lowering stress. And the more relaxed you feel, the better the chances you will continue to deepen your knowledge of either pursuit.

Massage is physically and spiritually soothing

meditation space.

The point of almost every aspect of wellness is to feel that you are in control of your body and mind and are working toward becoming a better, healthier version of yourself. Whether that involves exercise, meditation, massage, addressing illness with healing herbs and essential oils, enhancing your appearance, establishing a chemical-free home, or preparing nutritious beverages, this book will help you to heighten your levels of understanding... and increase the subsequent rewards.

YOGAMIND AND BODY

Yoga has been offering a range of physical, psychological, and spiritual benefits for thousands of years. Within this book you will learn a number of beginner and intermediate posescalled asanasthat will help relieve tension in your neck, shoulders, back, lower body, and core and will also provide a calming, stress-lowering experience that has few equals.

Outdoor yoga space

Lavender massage oil

MEDITATIONMIND OVER MATTER

Meditation is an ancient practice that allows people to seek insights and enlightenment by counteracting the demands of daily life and reducing the chatter of the over-burdened brain. By looking inward and focusing on rhythmic breathing, you can soon achieve a deeper state of consciousness that will relax your body, refresh your spirit, and renew your mental energies.

HERBAL SOLUTIONSNATURES OWN REMEDIES

Herbal medicinesherbs, spices, and other botanicalshave been used for thousands of years by natural healers, and they continue to offer a wide array of cures, treatments, and aids. Learn which herbs are effective remedies for a variety of ailments, including insomnia, emotional distress, and the side effects of pregnancy.

ESSENTIAL OILSBREATHE DEEP

First distilled by the ancients, the essential oils of herbs, spices, and other botanicals have recently been rediscoveredand laudedby the natural health community. When blended with carrier oils, these aromatic, concentrated oils can ease pain, aid breathing, clear foggy thinking, and even enhance libido.

Spa accessories, including essential and massage oils, bath salts, and massage ball

SPA THERAPYBEAUTIFY AT HOME

What could be more indulgent than providing yourself with customized skin, hair, and nail treatments in your own tranquil home spa? Discover tips for creating a spa-like environment in your own bathroom, as well as recipes for preparing nourishing balms, moisturizers, scrubs, shampoos, conditioners, and bath fizzies from products in your pantry.

MASSAGEHANDS-ON RELIEF

Whether you desire a classical massage or something a bit more rigorous, youll learn the different modalities available to clients at massage salons, health spas, and physical therapy centers. You can also determine which type of massage meets your needs, understand how to set a fee beforehand, and even figure out how much to tipor know when not to tip.

THE HEALTHY HOMEELIMINATE HIDDEN TOXINS

Most households contain five or six commercial cleaners, each with its own list of toxic ingredients. Avoid this daily over exposure to chemicals by replacing those harsh cleaners with safe, effective pantry products. Vinegar, baking soda, lemon juice, and salts can be used to wipe down, spot clean, de-grease, scrub, sanitize, deodorize, and even disinfect counters, sinks, floors, carpets, appliances, and other surfaces in the kitchen and bath and around the house.

TEAS, TONICS, AND SMOOTHIESDRINK UP!

We all know how important hydration is for keeping the body in good health. Here you will find a whole chapter of drinks made with herbs and spices that add nutritional benefits to the concept of hydration. Try these recipes for hot or cold teas, time-tested health tonics, antioxidant smoothies, and tasty smoothie bowls.