Jewly Warren LMT, MCPCD, CFNC

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Functional Massage and Nutrition Counseling
  • Snacks That Fight Inflammation

    Snacks That Fight Inflammation

    Snacking can be both delicious and beneficial when it comes to fighting inflammation. It can be a flavorful and advantageous way to combat inflammation, showcasing the age-old adage that “food is either medicine or poison.” By carefully choosing your snacks, you have the power to positively influence your body’s inflammatory response. 

    Opting for nutrient-dense foods such as fruits, vegetables, nuts, and seeds can provide antioxidants and anti-inflammatory compounds that help reduce inflammation in the body. On the flip side, indulging in sugary treats and processed foods can exacerbate inflammation due to their pro-inflammatory properties. Here are five snacks that taste great and help combat inflammation in the body. 

    1. Blueberries are nature’s tiny superheroes, bursting with antioxidants ready to combat inflammation and promote overall health. These little powerhouses are like the Avengers of the fruit world, fighting off harmful molecules called free radicals that can wreak havoc in our bodies. By munching on these delicious berries, you’re not only treating your taste buds but also providing your body with a powerful defense system.
    1. Walnuts are not just a delicious snack option but also a nutritional powerhouse! Packed with omega-3 fatty acids, these brain-shaped nuts are like a little gift for your body. Omega-3s are renowned for their anti-inflammatory properties, which can help reduce the risk of chronic diseases and support overall health. 
    1. Dark chocolate – yes, you read that right! Dark chocolate with at least 85% cacao is not just a delicious treat; it’s also a secret weapon against inflammation. Thanks to its high flavonoid content, this decadent delight can help lower inflammation levels in the body. Flavonoids are like little superheroes that fight off inflammation and protect our cells from damage. Just another reason to love chocolate in moderation!
    1. Turmeric, the golden spice that has been adding color and flavor to dishes for centuries, is not just a culinary delight but also a powerhouse of health benefits. At the heart of turmeric lies curcumin, a compound celebrated for its potent anti-inflammatory properties. It fights off inflammation and oxidative stress in the body. 
    1. Green tea is not your average cup of tea – it’s loaded with health benefits waiting to be sipped! Packed with polyphenols, these powerful antioxidants help combat oxidative stress in the body, reducing inflammation and potentially lowering the risk of chronic diseases. It’s like a soothing elixir that not only tantalizes your taste buds but also works magic on your insides. 

    These snacks not only taste great but also offer a host of health benefits that can positively impact your daily life. If you’re eager to discover more tasty and nutritious snack options that can help you combat inflammation, sign up for our emails to receive regular updates and exclusive recipes tailored to support your wellness journey. Start snacking smarter and nourish your body from the inside out!

  • Healing Diets For Menopause

    5 Best Diets for Alleviating Menopause Symptoms

    Menopause is a significant transition in a woman’s life, and proper nutrition can play a crucial role in managing its symptoms and promoting overall well-being. Here are the top five diets that can help you thrive during this new phase of life.

    1. Mediterranean Diet: This diet focuses on whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. It has been shown to reduce hot flashes, improve mood, and support heart health.

    2. Plant-Based Diet: A plant-based diet rich in fruits, vegetables, legumes, and whole grains can help alleviate menopause symptoms. It provides essential nutrients while reducing inflammation and supporting hormonal balance.

    3. DASH Diet: The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes fruits, vegetables, low-fat dairy products, lean meats, and whole grains. It helps control blood pressure and supports weight management.

    4. Low-Glycemic Diet: This diet focuses on consuming foods with a lower glycemic index, which helps stabilize blood sugar levels. It can be beneficial for managing weight gain and reducing mood swings associated with menopause.

    5. Anti-Inflammatory Diet: Chronic inflammation is common during menopause and contributes to various symptoms. An anti-inflammatory diet emphasizes foods like fatty fish, nuts, seeds, olive oil, berries, and leafy greens – all of which can reduce inflammation and promote overall health.

    As women enter the phase of menopause, it is important to prioritize their health and well-being. While various diets claim to alleviate menopause symptoms, it is crucial to approach them with the goal of symptom management and overall health improvement rather than focusing solely on weight loss.

    Remember, everyone’s experience with menopause is unique, so finding a diet that works best for your needs is essential. By incorporating healing diets into your lifestyle, you can support your body during this new phase of life and thrive. Consult with a healthcare professional or nutritionist to determine the best dietary approach for your individual needs.

    If you want to receive more helpful tips and information about menopause management, sign up for our monthly email newsletter. Additionally, if you’d like personalized guidance on creating a care plan specific to your needs, schedule a 30-minute discovery call with our team. Let us support you on your journey towards optimal health and well-being during menopause.

    Menopause healing diets in a nutshell.

  • Eat all the Colors for optimal Health

    Eat All The Colors

    You probably know it’s important to include colorful fruits and vegetables in your diet, but you may wonder why it’s so important and if it benefits your health. Plants contain different phytonutrients that give them their color. Each color is linked to higher levels of specific nutrients and health benefits. While eating more vegetables and fruit is great, eating a variety of colors will ensure you are consuming a multitude of essential nutrients to benefit various areas of your health.

    Health benefits of different-colored foods 

    Every color represents a different phytochemical and set of nutrients that benefit your health. The following sections list some examples of foods, their main phytonutrients, vitamins, minerals, and benefits of each color category. Be aware exact vitamin and mineral levels vary for each vegetable or fruit.

    Red

    For example, tomatoes, watermelon, pink guava, Grapefruit, strawberries, raspberries, 

    Main phytonutrients

    lycopene (from the vitamin A family)

    Main vitamins and minerals

    Folate, potassium, vitamin A (lycopene), vitamin C, vitamin K1

    Health benefits

    Anti-inflammatory, antioxidant, heart healthy, may reduce sun-related skin damage, may lower your risk of certain cancers.

    Orange and yellow

    For example, carrots, sweet potatoes, yellow peppers, bananas, pineapple, tangerines, pumpkin, winter squash, golden beets, cantaloupe, peaches

    Main phytonutrients

    carotenoids (e.g., beta-carotene, alpha-carotene, beta-cryptoxanthin), which belong to the vitamin A family

    Main vitamins and minerals

    Fiber, folate, potassium, vitamin A (beta carotene), vitamin C

    Health benefits

    Anti-inflammatory, antioxidant, heart-healthy, supports eye health and may lower cancer risk.

    Green

    For example, spinach, kale, broccoli, avocados, asparagus, green cabbage, Brussels sprouts, and green herbs.

    Main phytonutrients

    Chlorophyll, carotenoids

    Cruciferous greens (e.g., broccoli, cabbage): indoles, isothiocyanates, glucosinolates

    Main vitamins and minerals

    Fiber, folate, magnesium, potassium, vitamin A (beta carotene), vitamin K1

    Health benefits

    Anti-inflammatory, antioxidant, cruciferous veggies, in particular, may lower your risk of cancer and heart disease.

    Blue and purple

    For example, blueberries, blackberries, red/purple grapes, red/purple cabbage, red onions, eggplant, plums, prunes, figs, and elderberries.

    Main phytonutrients

    Anthocyanins

    Main vitamins and minerals

    Fiber, manganese, potassium, vitamin B6, vitamin C, vitamin K1

    Health benefits

    Anti-inflammatory, antioxidant, heart health, neuroprotective, improves cognition and may reduce the risk of type 2 diabetes and certain cancers.

    Dark red

    For example, beets, prickly pears, pomegranates, and cherries.

    Main phytonutrients

    Betalains

    Main vitamins and minerals

    Fiber, folate, magnesium, manganese, potassium, vitamin B6

    Health benefits

    Anti-inflammatory, antioxidant, lower risk of high blood pressure, heart health, lower risk of certain cancers, increases oxygen uptake for improved athletic performance.

    White and brown

    For example, cauliflower, garlic, leeks, onions, mushrooms, daikon radish

    parsnips, white potatoes, mushrooms, and jicama.

    Main phytonutrients

    anthoxanthins (flavonols, flavones), allicin

    Main vitamins and minerals

    Fiber, folate, magnesium, manganese, potassium, vitamin B6, vitamin K1

    Health benefits

    Anti-inflammatory, antioxidant, heart health, and may lower cancer risk.

    How to do it

    The great thing about eating all the colors is it’s easy to implement. To eat the rainbow, incorporate two to three different-colored fruits or vegetables in your smoothie. While you don’t have to include every color daily, try to get them into your diet a few times per week. 

    Want more detailed information on how you can help ensure you get all the necessary nutrients in your diet? Check out my new book, Smoothie Rx!

  • What to do after your Massage

    Did you know that massage therapy stimulates the release of endorphins, the body’s natural pain killer? The evidence is clear! There is no doubt that massage therapy can help you feel relaxed and rejuvenated. So the question is, how can we prolong the the positive effects of massage for as long as possible? Here are a few tips to help you maintain your results.

    Hydrate

    In order to function properly, your cells, vital organs, and muscles must be hydrated. Therefore, you must be sure to drink enough water. You should drink half your bodyweight in ounces of water each day. So, if you weigh 120 lbs, you should consume 60 ounces of water.

    Exercise

    A day or two after your massage, resume your normal exercise routine. Exercise keeps your muscles active, relieves tension, and helps flush toxins from the body.

    Nourish

    Be sure to eat lots of nutrient dense organic proteins,  fruits and vegetables. Some of the most nutrient dense foods are: Grass fed beef, Salmon, eggs, seaweed, avocado, mushrooms, spinach, almonds, bok choy, and tomatoes.

    Schedule your next massage

    Although the effects of massage can be prolonged, it will not be permanent. It is recommended that you schedule a massage at least once per month for regular maintenance. If you suffer from chronic muscle aches or stress, it may be recommended to start out more frequently. Your massage therapist can help you figure out the right frequency for you.  Massage is a great way to prevent minor aches and pains from turning into major problems. It should be considered a necessity rather than a luxury. Schedule your next massage HERE.

  • What value does a Doula bring to a birth?


    When you hire a doula, you are hiring someone who has dedicated their lives to learning about the care and support of birthing individuals and their families.

    What value would you put on a product that could shorten your labor, provide a more positive outlook on your birth and postpartum period, and substantially lower your chance of having a cesarean that isn’t medically necessary?

    What if I told you there is a way to have all those things and more, and it will change your life forever? What if I told you it’s as simple as hiring a doula?

    In a Cochrane review from 2013 women with doulas were shown to:

    Be more likely to give birth spontaneously, i.e. give birth without cesarean, vacuum, or forceps
    Be less likely to use pain medications
    Be more satisfied with their overall birth experience and the days immediately postpartum
    Have shorter labors
    Have babies that were less likely to have low five-minute Apgar scores

    A doula is not just another member of your birth team. A doula’s sole purpose is to form a relationship with you and your partner in order to better support you throughout your pregnancy, labor and delivery, and early postpartum period.

    Nurses and doctors provide wonderful medical care; however, they have multiple patients and cannot be by your side through your entire labor. Your doula will be by your side the moment you need her, whether that is at your home or hospital, and through the duration of your labor. The value of hiring someone who is there for you from start to finish is immeasurable.

    Your needs, wants, and desires come first. Doulas are there to cheer you on, support your decisions, ensure you have someone to lean on, provide security, and help research information. They are there to help your partner connect with you deeper so that he/she can support you more fully.

    I have worked hard to facilitate professional, supportive relationships with the care providers in the community. When you hire a doula, you are hiring someone who has dedicated their lives to learning about the care and support of birthing individuals and their families. You are hiring someone who is knowledgeable, certified, and experienced in this field of expertise and that is priceless!

  • Smoothies

    Banana Kale Protein Smoothie

    1 1/2 oz kale, 1 banana – peeled, 1 nectarine – pitted, 1 tbsp hemp seeds

    Orange Carrot Smoothie

    3 med. carrots – chopped, 1 orange – peeled, ½ cup grape tomatoes, 1 tbsp hemp seeds

    Carrot Cake Smoothie

    5 oz carrots – chopped, 1 banana – peeled, 3 tbsp walnuts, 1 tsp cinnamon

    Green Apple Smoothie

    1 Handful baby spinach, 1 green apple, 2 stalks celery, 1 tsp cinnamon, water + ice.

    Citrus Beet Smoothie

    ½  beet – scrubbed, chopped,1 handful baby spinach,1 lemon – juiced, 1/2 inch ginger, 1 tbsp flaxseed, 1 cup water + 1 cup ice

    Apple Walnut Smoothie

    1 1/2 oz collard greens, 1 orange – peeled, 1 apple – chopped, 3 tbsp walnuts, 1 tbsp flaxseed, 1 cup water + 1 cup ice

    Apple Strawberry Smoothie

    1 small zucchini – chopped, 1 apple – chopped, 4-5 strawberries

    Green Smoothie

    1 handful collard greens, 1 handful baby spinach, 2 mini cucumbers – chopped, 1 tbsp hemp seed

    Jewly’s Fall Favorite Smoothie

    2 carrots – chopped, 1 apple – chopped, 1 tsp cinnamon, 3 tbsp walnuts

    Citrus Kale Smoothie

    1 ½ cup kale, 1 cup cantaloupe, 1 pear – chopped, 1 lime – peeled, 1 tbsp chia seeds

    Cleansing Veggie Smoothie

    Handful baby spinach, ½ golden beet – chopped, 2 stalks celery – chopped, 1 persian cucumber – chopped, 1/2 lemon – juiced, 1/2 inch ginger – peeled

    Creamy Orange Kiwi Smoothie

    3 med. Carrots chopped, 1 orange – peeled, 1 kiwi – peeled, 3 tbsp almonds




  • Why Everyone is talking about CBD Massage

    As a massage therapist I have become well aware of the plethora of wellness benefits attached to the ingredient, many of my patients have seen great results from using CBD. I must confess, in spite of all the information and testimonials, I haven’t really used it consistently myself.

    As I got to thinking, however, that might be a miss on my part. After all, the cannabis plant’s non-psychoactive component is known to combat inflammation, bust stress, combat insomnia, and has a wellness resume that’s roughly a mile long. So I decided to try it for myself. And I was amazed at the results! I have not even needed taken even an since incorporating CBD into my massage.

    While massage is a already science-backed way to help workout soreness, I was intrigued by what CBD adds to the experience. CBD coupled with massage can ease tension, and reduce inflammation.

    Shirley Chi, MD a California-based dermatologist offers a theory as to why CBD massage is so beneficial: “European studies show that topical CBD decreased inflammation and pain, while avoiding the negative side effects associated with taking it orally, such as stomach upset or lowered absorption,” says “So I’m all for a CBD massage for sore muscles.”

    Remember the last time you had a deeply nourishing massage? When time stood still and your body got to take a long, deep exhale? We all know that massages and stretching are good for us. The wear and tear of daily life means we get tight, our range of motion is often impeded, and sometimes we’re just straight up stressed!

    But did you know that adding CBD , with its relaxing, restorative, and pain relieving properties, makes it the perfect complement to a massage?

    Massage with a high-quality CBD cream doesn’t just feel good for your tired body, it helps you reach peak performance.

    How? By improving your range of motion and posture, accelerating muscle recovery, reducing pain and inflammation, increasing longevity and basically just chilling you out!

    Here are five surprising benefits of enlisting CBD’s help to soothe your problem areas:

    1. Reduces Muscle Pain and Stiffness
      CBD fights inflammation in muscles by activating the pathways of existing cannabinoid (CB2) receptors in the body and then reducing soreness and stiffness.
    2. Enhances Relaxation
      When we feel out of balance or in pain, it can be hard to relax. Because CBD works directly at the site of irritated nerve receptors, it desensitizes pain, allowing the body to relax instead of spasm.
    3. Musculoskeletal and Joint Pain Relief
      CBD is a highly-targeted approach to pain relief because of the way it works as a lock and key system with the human body. Injuries to joints, muscles, tendons, ligaments, and nerves all respond well to CBD massage.
    4. Boosts Sensory Stimulation
      CBD leaves you feeling relaxed and alert (as opposed to groggy or high). This is because it’s been found to positively affect receptors in the body that control serotonin levels, which in turn reduces stress, lowers anxiety levels, and boosts your mood.
    5. World’s Best Moisturizer
      CBD offers the additional benefit of soft and supple skin. Hemp oil is extremely moisturizing, conditioning, and protects the skin.

    See for yourself why everyone is talking about CBD Massage. Schedule yours today here.

    References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503660/

      https://academic.oup.com/rheumatology/article/53/5/802/1798167

  • Reduce Joint Pain During Pregnancy Naturally


    Arthritis is primarily a disease of inflammation and what you eat is important to your health and healing.

    Arthritis and joint pain are not uncommon these days with a huge percentage of people who suffer all these ailments without knowing there are effective natural remedies. This is especially true for expectant mothers who most likely think that it’s a normal occurrence because of extra body weight during pregnancy or any other such time for that matter. For arthritis sufferers in general, this is a leading cause of disability. It seems modern medicine is powerless against it and has little to offer except pain killers.

    The keyword is inflammation !

    Arthritis is primarily a disease of inflammation and what you eat is important to your health and healing. There is no need of suffering as a result of this. There are effective natural remedies for reducing joint pain. One of the most effective way to overcome inflammation is when the first symptoms appear, simply by avoiding inflammatory food.

    Change of Diet and Lifestyle
    Joint pain during pregnancy can be reduced by changing diet and lifestyle. Try out some safe exercises like walking, jogging, swimming and any other that your Ob or Midwife recommend as this can help you to become less sedentary. Try to drink a reasonable amount of water. It helps to flush out harmful toxins in the body which can cause inflammation.

    Add This to Your Diet
    When you change your diet to reduce joint pain during pregnancy start with foods that are rich in vitamins A, C, E and B complex. Include foods such as: ancient grains, natural dairy products, pasture raised meats and eggs, and nuts. Also, eat foods rich in zinc to offer natural relief from joint pain. Some types of fish like wild caught tuna, salmon, herring, and sardines have anti-inflammatory and antioxidant properties. Turmeric and Ginger also have anti-inflammatory properties. Ginger makes tasty tea which provides a soothing relief of joint pain as well as an upset tummy or nausea.

    Foods to Avoid
    Public enemy number 1: SODA yes, even diet soda. Drinking sodas causes weight gain and contributes to type 2-diabetes, but it doesn’t stop there. It causes many other far-reaching health problems including arthritis. Soda can cause osteoporosis because it contains phosphoric acid which gives soda its tangy taste.

    Foods to avoid: Corn and soybean oil, cottonseed, safflower, canola and sunflower oils. Other arthritis and pain activator are: Processed snacks, crackers, chips, granola and energy bars, any deep fried and fast foods, baked goods and cookies, mayonnaise, margarine. Plants that may aggravate arthritis pain are: Potatoes, chili peppers, green and red bell peppers, tomatoes, as well as products made from hot sauce, ketchup, dried red pepper flakes etc. By cutting out most of these foods you will find your inflammation and joint pain improving or disappearing.

    As every day becomes less painful and more enjoyable you will gain pleasure and peace of mind. Let’s hope this will help you to navigate some of the more common discomforts of pregnancy. See the Recipes Category under my blog Posts.

  • Chiropractic for a Healthy Pregnancy


    Photo by Michalina on Unsplash

    Proper prenatal care is a vital part of having a healthy pregnancy and uncomplicated delivery. But did you know that a chiropractor can actually help make your pregnancy go more smoothly? In fact, it is so common that some chiropractors will even specialize in care for pregnant women. If you’re experiencing any of the issues below during your pregnancy, look for a chiropractor to help you.

    Low Back Pain
    Low back pain is extremely common in pregnant women. This is caused by your shifting center of gravity as your belly and your baby grow, placing strain on the muscles of your lower back as it tries to accommodate for the extra weight it must carry. Sometimes, this can cause your back to shift out of alignment. If you have severe low back pain, a chiropractor can provide you with a spinal adjustment so that your body can better support your changing body and you can be healthier and more comfortable throughout the remainder of your pregnancy.

    Rib Subluxation
    During pregnancy, your body produces a hormone called relaxin. As the name implies, this hormone relaxes the tendons and muscles in your body to let your hips widen in preparation for delivery. However, it can also cause the tendons that keep your ribs in proper alignment to become overly relaxed; this can lead to a rib twisting in its socket, causing a painful rib subluxation. A chiropractor can easily adjust your back and realign your rib so that you don’t have to deal with the persistent pain that comes from this condition.

    Remember that pain doesn’t just affect you when you’re pregnant; it can affect your baby as well. If you are constantly in pain, it can cause your baby to develop signs of distress. So take care of yourself and go see a chiropractor for your own health as well as the health of your child.

    If you Live in the Grand Rapids Area I recommend Dr Alex Lebon at Simple Truth Chiropractic. Dr. Lebon is Webster Technique Certified, a member of the Michigan Association of Chiropractors and the International Chiropractic Pediatric Association, was chosen as one of America’s Best Chiropractor for 2018, and was rated a Top Care Provider by Grand Rapids Kids for 2019.

  • Dads and Doulas – Working Together!


    An involved partner is often incredibly knowledgeable. But when labor gets going and is fast and furious, do you want dad to have to search his memory banks for the right technique?

    The purposes of a Doula are many. A Doula can hold space for the birthing woman. She can provide support. She can help connect you with local resources. She can be a gentle guide along a path new to you but loved and familiar to her.

    But what about the partner? Many of the couples I worked with wanted as few people as possible present in their birth space. Why have a doula when partner knows everything after a great birth class?! A doula can be a comforting presence for the partner- not just for the mom.

    The partner and the mother are better served when the partner can simply be an emotional support person. Expecting dad to remember when a Captain Morgan is necessary as opposed to a squat, or the difference between AROM and PROM while checking into the hospital, applying a fierce double hip squeeze and signing intake forms, all at the same time, is a LOT of pressure for anyone, especially someone who wants to have positive birth memories along with the mother.

    Mom and dad are incredible and confident when those first labor sensations begin. That’s a beautiful thing. It is also a beautiful thing when dad doesn’t feel an immense pressure to be everything, remember everything, and do everything for the birth. I want him to have a great experience too! I want him to feel supported and grounded and calm, not nervous about how he will perform and what he will forget.

    With a Doula present, dad can focus on loving the birthing mom and being her emotional support. Their relationship matters and his presence (even if he is just holding her hand) is a huge comfort to a birthing mother. He can take breaks! Birth takes time and mom isn’t the only person who needs food and bathroom breaks. Birthing women, however, often don’t want to be left alone. A trusted doula and a dad, working together, are able to rest, eat, and fill their own needs while at the same time always have someone there for mom.

    An involved partner is often incredibly knowledgeable. But when labor gets going and is fast and furious, do you want dad to have to search his memory banks for the right technique? Do you want him stressed out about that? A doula allows dad to feel less pressure. He doesn’t have to “coach” or otherwise guide the birth. He can do what he does best- love his partner and he can do so stress-free, knowing the doula is there to fill in the gaps.

    Dads and doulas usually communicate more with each other during the birth than anyone else. A birthing woman, if she is encouraged to birth intuitively, won’t be communicating with her words very much. Her support people will be communicating with one another. Keep this in mind when choosing your doula, the partner should be part of choosing the doula because they would be helping each other out as they supported the birthing woman.

    Even with a great provider, a perfect birthplace, and an incredible partner, couples could still greatly benefit from a doula. Truly dads and doulas work together. A birthing woman can’t have too much incredible support- but she isn’t the only person who needs support- her partner does too!

    Are you planning an amazing birth? Don’t forget about your doula.

    Doulas are for dads too!