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Let the Detox Begin February 5, 2014

 

detox

Today marks the first day of  my annual detox process, and this time I wanted to share with everyone my personal experience. I think it’s important to give your body a chance to reset, clean up and start fresh. For whatever reason I seem to feel the most need to do my cleanse/detoxes  in February each year. I think it’s because I get a little stir crazy in winter, and loose motivation/drive, and feel like I have become lax in my diet. This process helps me emotionally and spiritually as well. In fact the first time I did a detox program 3 years ago was to help myself get through some very difficult and emotionally taxing issues.  Yes, it worked in both detoxing my body of built up waste, but it helped me detox myself of some emotional baggage as well.

Enough about my baggage, let’s get down to the nitty gritty of the whole process. Some important things to keep in mind when doing a good detox program: 1- You should never have to stop eating foods, you’re body still needs nutrients so simply drinking a liquid beverage for 3 days doesn’t really do the right things. 2- No good detox should keep you in the bathroom all day. Things like that are just putting you at risk for dehydration which can be very serious. 3-If you have never gone through a good detox program I suggest you do one with the supervision of a natural health practitioner of some sort who has experience.

The whole point of doing a detox is to restore optimal function to your organs that naturally detoxify you every day and to get rid of any waste build up that happens over time. This is important more and more as we are continually exposed to more and more harmful substances in our air, food and water supply. The main focus of my detox is to help my liver and kidneys function at optimal levels, as well as clean up any built up waste in my colon and lymphatic system as well.  I am combining an herbal detox kit with a few additional herbal products of my own and following a diet that will increase it’s optimal function.

*Please note that some of what I have included in my own program is products that I currently have at home and would like to use up. I am in no way getting paid to advertise brands, just utilizing some products that I have used before and found effective for me.

My personal program for the next 12 days:

1)Garden of Life Wild Rose Herbal Detox- consists of wild organic herbs only. Purpose is to detox the liver, kidneys and lymphatic systems.

2)Indole -3- Carbanol – supplement intended to help my body metabolize and get rid of excess estrogens. I’m one of those estrogen dominant people and have been feeling a touch “overly moody” lately.

3)Psyllium husk powder- source of fiber done at night to help grab onto all the nasty stuff my body is kicking out and excrete it in a safer way.

4)Oregano oil- useful as a natural antibiotic and also has been known to kill candida, which I am suspecting to be a possible problem due to my not as strict dietary habits as of late.

5)Functional foods- consuming foods on a regular basis that promote the detoxification process just to make it that much easier for my body to optimize faster.

 

Today’s breakfast was a green smoothie. I used almond milk, 1 scoop of vanilla Raw Fit protein, 1 banana, 1 scoop of greens powder, 1 Tbs of spirulina powder, 2 tbs of flax seed meal/chia seed mix, a healthy squirt of omega 3 emulsified oil, and a spoon full of peanut butter that has coconut oil in it. Honestly, it’s delicious and keeping me full throughout the morning. Sure…it’s dark green and probably scary looking to others but it’s for my health!

During a normal detox process you are supposed to rest to allow your body’s energy to focus on cleaning and healing, but I plan on going home tonight and walking for at least 30 minutes on the treadmill. I need to get back into a healthy routine all around, why wait is my theory!

Looking forward to keeping you updated on the whole process as I progress. Right now, feeling great about making positive changes and feeling better!

Health & Happiness,

Dr KalliDr. Kalli

For a Complimentary Natural Medicine Consultation call 630.762.9864.

**Please post any questions you might have, I’m happy to answer! **

Tranquility Spa and Wellness Center LogoTranquility Spa & Wellness Center 113 N. Second Ave. St. Charles, IL 60174

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5 Chicken Recipes June 3, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 1:26 pm
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The Tranquility gals put together some of their favorite Chicken recipes to share. Happy Eating!

 

Asparagus-Stuffed Chicken Breasts submitted by Beverly Miller, Tranquility owner and Esthetician.

asparagus stuffed chicken
16 asparagus stalks
4 boneless chicken breasts, butterflied
4 Tablespoons grass-fed ghee or coconut oil
1 cup cubed ham steak
Sea salt and black pepper to taste

Preheat oven to 350. Blanch the asparagus for 1 minute in boiling water, remove and set aside. 

Open up the butterflied chicken breast and place in each breast, 1 tablespoon of ghee or coconut oil, 4 asparagus stalks, and some of the diced ham.  Pull the two sides of the chicken breast together to enclose you stuffing and then secure with a toothpick.  Season the outside of the chicken breast with sea salt and black pepper and place the breasts in a 9×13 baking dish.
Bake for 20- 25 minutes or until chicken is cooked through. Turning once or twice to brown slightly

Chicken with Mushroom Basil Cream Sauce also submitted by Beverly.  Bev has been eating gluten-free for along time now and has recently made the switch to Paleo. She looks great and feels great.  She does not sacrifice health for taste…. as you can see by these awesome chicken dishes.
chicken with mushroom basil cream sauce
3 boneless chicken breasts
Sea salt and black pepper to taste
2 tablespoons coconut oil
2 tablespoons chicken broth
2 cups sliced mushrooms
1/4 cup full fat coconut milk
2 teaspoons dried basil
2 green onions for  garnish

Using a meat mallet pound out the chicken breast so each is 1/2 inch thick.

Heat coconut oil in a saucepan over medium to medium high heat

Season the chicken with salt and pepper. Place the chicken into the pan once the oil is nice and hot.  Brown the chicken on both sides then remove from pan and set aside

To the same pan add the chicken broth, mushrooms, coconut milk and basil.  Whisk together and simmer until the sauce thickens.  Season the sauce with salt and pepper to taste.  Pour the sauce from the pan over the chicken and sprinkle chopped green onions on top

THAI CHICKEN SALAD submitted by Tanja, Tranquility Esthetician.  This salad would be perfect to eat outside on the porch! Refreshing!

Thai chicken salad

Ingredients:

  • 2-4 boneless chicken breasts, cut into thick strips
  • a large salad-bowl amount of salad greens, or enough for each person
  • 1/2 cup fresh basil and/or coriander, lightly chopped
  • MARINADE FOR CHICKEN:
  • 4 Tbsp. fish sauce
  • 6 cloves garlic, minced
  • 1 Tbsp. regular soy sauce
  • 2 Tbsp. lemon or lime juice
  • 1 Tbsp. freshly ground black pepper
  • SALAD DRESSING:
  • 1/4 cup water
  • 1 Tbsp. finely minced lemongrass
  • 1 kaffir lime leaf, cut into thin strips with scissors
  • 1 Tbsp. fish sauce
  • 3 Tbsp. soy sauce
  • 2 cloves garlic, minced
  • 1 Tbsp. brown sugar
  • 2 Tbsp. freshly-squeezed lime juice
  • 3 Tbsp. finely chopped fresh coriander
  • 1 to 2 tsp.Thai chili sauce (to taste), OR 1 fresh red chili, minced

Preparation:

  1. Mix the marinade ingredients together in a cup except for the peppercorns. Slather over chicken, ensuring all parts are equally covered with marinade. Then press coursely-ground peppercorn all over the chicken’s surface. Allow to marinate in the refrigerator for at least 10 to 15 minutes (or up to 24 hours).
  2. If Using the Oven: Set oven to BROIL and place chicken on a broiling pan or a foil-lined baking sheet (turn out the sides of the foil to prevent juices from spilling into oven).
  3. Place chicken on second-to-highest rung of your oven, allowing it to cook 5 minutes each side, then turning. Continue broiling and turning until cooked (chicken will be lightly charred around the edges). Use the leftover marinade to baste chicken the first time you turn it.
  4. If Grilling the Chicken: Place chicken over a hot grill and cook until well done. Use leftover marinade to baste chicken when you turn it the first time.
  5. While chicken is cooking, prepare the salad greens and dressing. To make the dressing: place water, lemongrass, and lime leaf strips in a sauce pan and bring to a boil. Boil for 1 minute (this will soften the lemongrass and bring out the flavor of the lime leaf). Remove from heat.
  6. Add the rest of the dressing ingredients and mix well.
  7. Taste-test the dressing. It should be tangy – a balance of salty, sweet, spicy, and sour. Adjust it to your taste by adding more fish sauce if not salty enough, more lime juice if too salty or sweet, more sugar if too sour, or more chili sauce if not spicy enough for your taste.
  8. Toss the salad with the dressing. Portion out the salad among individual plates, and top with strips of the hot chicken. Sprinkle with fresh basil and coriander, and serve immediately while chicken is still warm. ENJOY!

Curry Chicken This is Loreta’s (Tranquility owner & manager) go to easy, quick meal. I love curry! Curry is naturally anti-inflammatory so eat up!curry chicken

1 pkg of ground chicken (can substitute chicken breast cut into small pieces)

5 cloves garlic minced

2 cans of coconut milk

2 to 3 tbs of red curry paste

fresh basil leaves

fish sauce (my favorite is Tiparos)

olive oil

coconut oil

Sriracha hot chili sauce

rice

Sautee garlic in a bit of olive and coconut oil.

Stir in the curry paste and add the chicken and brown.

Add 5 tbs or so of the fish sauce.

Add the coconut milk and gently simmer till chicken is cooked.

Add sriracha and fresh basil leaves and give it a good stir and serve over rice.

(Can serve over baked or sweet potato also)

Orange-Honey-Mustard Baked Chicken

This dish is a snap to make and uses up any left over oranges.  Submitted by Dr. Emily, Tranquility Chiropractororange mustard chicken

  • 3 pounds boneless, skinless chicken breasts (about 4)
  • 1 tablespoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons finely grated orange zest (from about 2 oranges)
  • 1 cup freshly squeezed orange juice (from about 6 oranges)
  • 1/4 cup finely chopped yellow onion or shallot
  • 3 tablespoons honey
  • 2 tablespoons Dijon mustard
  • 2 tablespoons whole-grain mustard
  • 2 tablespoons unsalted butter (1/4 stick), cut into 4 pieces and at room temperature
  1. Heat the oven to 400°F and arrange a rack in the middle.
  2. Season the chicken with 2 teaspoons of the salt and all of the pepper; set aside.
  3. Place the orange zest, juice, onion or shallot, honey, and remaining teaspoon of salt in a large oven-safe frying pan, whisk to combine, and bring to a boil over medium-high heat. Reduce the heat to medium and simmer until reduced by almost half, about 3 minutes.
  4. Remove the pan from the heat and whisk in the Dijon and whole-grain mustards.
  5. Add the reserved chicken, spoon some of the sauce over each breast, and bake until the chicken is just cooked through, about 30 minutes.
  6. Remove the chicken to a serving platter and tent with foil. Whisk the butter into the sauce 1 piece at a time, letting each piece melt before adding the next. Spoon the sauce over the chicken and serve.
 

10 Tips for Daily Detox May 30, 2013

 

1. Be a green machine: Dark leafy greens are packed with antioxidants, vitamins, minerals and phytonutrients. They’re anti-inflammatory and great for detox and help keep our immune system strong. They’re also high in good dietary fiber, which is great for increasing elimination! Try kale, arugula, romaine, Swiss chard, collard greens and spinach in salads, lightly steamed, or in a green smoothie.kale

If you’re thinking “yuck,” hold your tongue. Just because something is green doesn’t mean it has to taste bad! The green smoothie revolution is upon us, and if you haven’t tried one yet, it’s time to bust out your high-speed blender. Start with 2 cups of pure filtered water. Add to it a cup of your favorite fruit (I always include a banana for creaminess but pear, peach, mango, blueberries — they’re all great!) and a big handful of your favorite leafy greens (romaine, spinach, kale, etc). Blend until smooth and well combined. Sip and enjoy slowly. Need help with Nutritional Choices? Ask Kelly Brubaker, Tranquility Wellness Coach.

2. Sip warm lemon water: Upon waking, turn on your teakettle and boil a fresh pot of pure filtered water. Take a quart size mason jar and add to it the juice of half a lemon. Drinking warm lemon water will gently wake up your digestive and lymphatic systems, which helps remove toxins from the body. It also helps to cleanse and detox the liver, giving you more energy, balancing hormones and improving digestion and elimination.

3. Beware of the food demons: Minimize sugar, processed foods, gluten and dairy. I know this can sound scary. You might be thinking, “if I don’t eat fill in the blank (cheese, crackers, bread, pasta, wine), what will I eat?” Take one item at a time and focus on what you can add to your diet in place of these items. Try hummus with celery instead of cheese. Use a Swiss chard leaf and make a wrap instead of a tortilla. Baby steps. The food demons will without a doubt clog and slow your system down. If you don’t believe me, just try it out for yourself for 2 weeks and let your body be the judge.

4. Follow the 80:20 rule of conscious eating: Eat well at a minimum 80% of the time and allow yourself to go wild 20% of the time. This can be a genuinely freeing concept if you really take it on. When you follow a healthful eating routine 80% of the time, your body will run like a well-oiled machine. And a well-oiled machine can much more easily process that 20% — you’ll find that your body won’t slow down the way it used to. As an added bonus, when you do “indulge,” you’ll find a new appreciation for your old favorite comfort foods. Eating a decadent meal or snack won’t carry guilt anymore, which is also less toxic on your system.

5. Drink half your body weight in ounces daily: Water, water, water. Our cleanse participants hear us say this ad nauseum. It’s our answer to everything. If you’re reading this, you more than likely you know that your body is made up of 80% water. And it needs water — lots of it — to move toxins out of the body, to function and to thrive. We like to say that our secret weapon is actually that we drink close to our body weight in ounces. And a general rule is that more is better. Another good measure: if you’re not peeing at least 10 times per day, keep the water flowing!

6Get your heart rate up. Break a sweat: The body thrives on movement. In fact, experts say that the body heals (detoxing is a form of healing) 8 times faster with regular exercise. It’s so important for our overall mental and emotional health, and as an additional bonus, sweat is the fastest and easiest way to release toxins.

7. Take a hot Epsom salt bath: One of the most simple, easy and inexpensive ways to kick up your body’s natural detoxification system is to run the bath water as hot as you can get it, sprinkle in 2 cups of Epsom salts, and add a few drops of lavender oil if you have it, you can also use the LifeStinks Soaks to dechlorinate your bath water (available at Tranquility). Dim the lights, fire up some candles, put on some relaxing music, and soak for at least 20-30 minutes. The warm water will open up your pores and the Epsom salts will pull toxins right out of your body.

8. Eliminate allergens: 90% of Americans suffer from allergies or sensitivities and 9 out of 10 of those people have no clue that what is causing their symptoms can be linked to the food they are eating! Alarming health challenges like stubborn weight loss, weight gain, mood disorders, irritability, depression, headaches, migraines, eczema, acne, joint and muscle pain, brain fog, asthma, bad breath, diarrhea, constipation … the list goes on and on. Doing a cleanse can help you identify your allergies, but what’s important is that you learn to recognize the signals your body is sending to you as potentially connected to a food sensitivity. Allergens cause inflammation, which can cause us to be puffy. If you want to de-puff, be diligent about keeping these sneaky little suckers off your plate and out of your body.  If you suspect a food sensitivity contact Tranquility Natural Medicine practitioner Dr. Kalli Prater DC.

9. Practice easy-in-easy-out food combining: Food combining is a big topic and not an exact science. What we do know is that upwards of 80% of our body’s energy goes toward digestion in any given meal. We also know is that waste equals weight. To keep the good cleanse vibe flowing, eat in simple yet specific food combinations so that your body has to do less work and so that it can take out the trash more easily (poop!). Meat and potatoes, eggs and bacon, chicken and rice, fruit for dessert — these are all food combining nightmares, making your body do overtime. Make vegetables the center of your food universe and add in either a protein or a grain. Eat fruit on an empty stomach (unless it’s blended). Remember, digestion should happen in the background of life. If your stomach (think gas, bloating, heartburn, etc) is talking to you, re-think your food combinations.

10. Keep Soul Food balanced: Soul Food is what we call the other areas of our life that feed and nourish us. It’s things like having a fulfilling career, a regular spiritual practice, healthy relationships and regular physical activity. You could be eating all the kale and quinoa in the world but if any area of your Soul Food is off balance, you won’t feel as vibrant as possible. Balance is a daily practice. Soul Food is no different. Do one small thing every day that nourishes your soul! Check out Tranquility Yoga and Workshops.

by Jo Schaalman and Julie Peláez

 

Salad in a Jar…. Make Wellness Your Reality March 19, 2013

Make Wellness Your Reality.  A 12 week journey to achieving Optimal Health, hosted by Tranquility Spa & Wellness Center.  The 12 week program includes:  12 – 90 minute group sessions broken down into 45 minutes of Wellness Coaching and 45 minutes of Acupuncture.  The sessions are led by Kelly Brubaker (Wellness Coach) and Dr. Susan Sterling (Licensed Acupuncturist).  Each week the class of “students” will be educated and challenged with “Baby Steps” for changing bad habits, moving more, making better food choices…

Week one:

On Wednesday, March 13, 2013  week one began with 8 ladies looking to make personal, physical and spiritual changes in their lives.  And to be clear the objective of this program is  not weight loss (although hopefully a side effect for some, including myself) but to become a healthier, more active person.  Our first task was to create a personalized wellness wheel that highlighted 8 aspects of life’s importances, ie. diet, exercise, stress, digestion….  We all rated individually on a scale from 1 – 10 how we are addressing these importances in our own CURRENT life.  We then picked one piece of the wheel to focus on for the week and set a “baby step” for ourselves.  Mine was to not eat fast food. That’s it! Totally attainable. I said it out loud to the class to make it official. Each person set their goal of “walking on the treadmill for 20 minutes 3x/week” or “rebounding on the trampoline for 10 minutes/day”….. doesn’t seem like much but when you are in the habit of not doing anything, this is alot. Setting small goals that can be repeated week after week is the foundation of creating new habits.

In addition to the weekly meetings and acupuncture, Kelly and Dr. Susan have started an online support group where we talk to each other and tell about our struggles and successes.  Salad was a big talking point this week, which got my wheels turning about being prepared with food to avoid grabbing the wrong things. So here you go…. Salad in a Jar. You can make these tasty creations on Sunday and they will stay fresh all week long in the refrigerator.  Each morning just grab and go….. the new fast food!

How to Put a Mason Jar Salad Together

Image

The key to mason jar salads is in the assembly of the ingredients.

To keep the lettuce crisp you have to keep it separate from the dressing or other liquid. Also, you need to make sure the jar is completely dry before you start filling them. I add this tip because more than likely you will wash your jars or ingredients prior to using so there might be a chance of moisture. Give the jar a quick wipe with a paper towel and completely dry all ingredients before you start to assembly.

Layers should go like this.

  1. Bottom layer is dressing or other wet ingredient. Again, this is key. You need to keep the dressing away from the lettuce to keep it from getting soggy.
  2. Second layer needs to be a hearty vegetable like tomatoes, peppers, cucumbers, etc. Think about veggies that would taste good marinated in dressing. You will need a good amount of these vegetables to keep the dressing and lettuce separate.
  3. Third layer is proteins or grains. This could be eggs, beans, rice, quinoa, gluten-free pasta, etc. Next add the lettuce or greens.
  4. Last you would add seeds or nuts. I would also add crumbled bacon to the last layer.

Salad in a jar2

Mix and match for a variety of flavors. Remember to chose organic ingredients when possible and stay away from dressing that are loaded with fats and sugars. Hmmmm….. a post about making your own salad dressings….. to be continued!

Dr. Emily Loveland, DC

 

Paleo Stuffed Mushrooms March 11, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 10:13 am
Tags: , , , ,
Paleo Stuffed Mushrooms
Ok now these look amazing. And I do love mushrooms. Many of our clients and patients have been asking why we keep posting paleo recipes…. and here is the answer in a nutshell…. refined carbs (such as the breadcrumbs you would normally put in stuffed mushrooms as a binder) break down quickly in the body as sugar.  Excessive amounts of sugar is bad.  Converting some of your favorite recipes into Paleo is a great way to naturally lower sugar intake.  This recipe comes to us from Loreta, Tranquility owner and manager.  She eats mostly paleo and drinks a green smoothie almost everyday…. and she’s beautiful! Enjoy!
Ingredients:
  • 1 lb bacon, chopped
  • 4 celery stalks
  • 1 small onion
  • 1/4 cup fresh basil
  • 1 teaspoon chives
  • 1 package white button or baby bella mushrooms (rinse and separate tops from stems, but do not discard either)
  • 1 lb. ground beef or sausage
  • 1 teaspoon oregano
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon paprika
  • 2 cloves garlic
  • 1/2 teaspoon sea salt
  • approx. 1/4 cup almond meal
Directions:
  1. Cook bacon in medium skillet. While bacon is cooking, place celery, onion, basil. chives, and mushrooms stems in food processor and chop.
  2. Add food processor mixture to skillet with the bacon and cook until the bacon becomes crispy. Remove from heat and drain everything from the bacon grease. Put everything in a large mixing bowl along with the oregano, cayenne pepper, paprika, sea salt, and garlic.
  3. Cook up ground beef (or sausage) until no longer pink. Add to bowl with the other ingredients. Add almond meal until the texture is right.
  4. Stuff mushrooms with the meat mixture.
  5. Bake at 375 degrees F for 15 minutes
 

Strawberry Bruschetta March 10, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 8:35 pm
Tags: , ,
Strawberry BruchettaTHINK SPRING with this appetizers. Who said you need tomatoes for Bruschetta? This recipe comes from Amy, Tranquility’s front desk staff.  This month our staff will be submitting their favorite healthy appetizer recipes. Happy March! Hope you enjoy!

Ingredients

1 cup strawberries, hulled and diced
1 tbsp. sugar or Stevia to taste
1 french baguette sliced (easily substitute for gluten free if desired) 
4 oz. goat cheese
1 tbsp. olive oil
2 tsp. balsamic vinegar
¼ cup minced basil leaves
Freshly ground black pepper

 

Combine the strawberries and sugar in a small bowl; toss to combine.  Let the berries macerate for about 30 minutes so that they begin to release their juices.  Spread a thin layer of goat cheese on top of each baguette slice.  Top each slice with spoonfuls of the strawberry mixture.  Drizzle lightly with olive oil and balsamic vinegar.  Top each slice with the basil leaves and cracked pepper, to taste.

 

Happy Birthday Paleo Raspberry Chocolate Tart February 27, 2013

Filed under: Miscellaneous,Recipes — relaxattranquility @ 2:21 pm
Beverly's Birthday FiestaToday is Beverly’s Birthday!!!! Loreta and Dr. Emily arrived early to decorate her office…. FIESTA STYLE! Loreta made this delicious Raspberry Tart to celebrate! Let me tell you it’s AMAZING!!! Happy Birthday Bev…. can’t wait for cocktails tonight! Cheers!
Paleo Raspberry Chocolate Tart
Paleo Raspberry Chocolate Tart
Cooking Time: 2 hrs
Serves: 5
Crust:  1/2 cup pecans, 1 cup almond flour, 1 tbs raw honey, 6 tbs coconut oil (melted)
Chocolate Filling:  1 can of coconut milk (full fat), 4 tbs raw cacao powder (unsweetened), 3 tbs of raw honey, 1/2 tsp vanilla extract
Topping:  Fresh Raspberries
Crust:
Preheat oven at 350
Grind the pecans in a blender, or food processor
In a bowl combine the ground pecans, cocnut oil, honey and almond flour
Pat the pecan mixture on to the bottom and sides of a silicon muffin pan
Bake for about 12 minutes or until crust starts to turn brown
Chocolate Filling:
Mix the coconut milk and honey in a sauce pan
Stir under medium heat until simmering
Lower the heat as low as it goes and let it cook for about 2 hours, stirring once in a while
You will notice the mixture getting thicker and after 2 hours it should be thick enough so that it does not run off the spoon easily
Once mixture has cooled, fill the baked crust and top it with frash raspberries
Chill in the fridge and serve
I actually doubled the recipe and made it in a pie pan.
 

 
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