February's Oil of the Month is... Peppermint Oil

For centuries, Peppermint Extract has been used to soothe digestive difficulties, relieve colic, gas, headaches, heartburn, and indigestion. It is also a strong anti-inflammatory.

Peppermint Oil is my hubby's favorite oil and we use it a lot in the Shroka household. We use it most often as a natural anti-inflammatory. We both try to stay away from over the counter anti-inflammatory medication. As we have experimented with natural forms of anti-inflammatories, we have struggled to find something that actually works. There are quite a few different Essential Oils that are said to work as effective anti-inflammatories, however we have found that Peppermint works the best for both of us.

Peppermint has a strong cooling sensation when it is applied. (Think Icy Hot. Peppermint Oil has the same effect). This really helps to immediately soothe pain. I use it on my back and hips when my sciatica is acting up. I apply a few drops of Peppermint Oil right along my spine where I have back pain, and on my hip. Once the pain has eased, I then go back and apply other oils that are specific for sciatica.

I also use Peppermint Oil for headaches. I get headaches "behind my eyes" and along my temples. I apply one drop of Peppermint Oil to my temples and then I massage the oil in to relieve some of the pressure. I have to be careful applying Peppermint Oil to my face, because it can have a burning sensation. If you have sensitive skin, be careful to apply this oil in very small amounts. 

Peppermint Oil can also be taken orally. It's a great addition to tea, and helps to relieve inflammation from the inside out, and soothe digestion. This oil is strong, so be careful to apply only 1 drop if you try taking it this way.

If you are interested in purchasing Peppermint Oil for yourself, you can order it here:
www.mydoterra.com/abbyshroka 
- Click on "shop for products" in the top right hand corner.
- After entering the country of shipping, click on "single oils" to find Peppermint Oil.
- Try using it the next time you need some anti-inflammatory medication

Wishing you all Health, Hope, & Happiness
Abby

If you missed last month's essential oil, click here, to read all about Wintergreen Oil and it's affects on arthritis pain.

February's Newsletter - Live Love Through the Power of Partnership

Of all the nutritional programs I offer, the one that clients tend to do the best in is my couples program. Why? Because this program is done with a partner. When two people learn how to support each other, day in and day out, they both tend to reach their individual health and weight loss goals faster, and they tend to maintain their successes longer. Why does this couples program work so well?

In Ephesians, Paul tells us that we must be equipped with all the power that God supplies to us. "Therefore, put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground,"(Ephesians 6:13). Most people would agree, that standing your ground is much easier when you have a partner watching your back!

Satan knows our weaknesses and he knows where we are vulnerable when it comes to our health. It's a serious battle every.single.day. to make healthy choices for yourself and for your family. Living a healthy lifestyle is tough, but it's a lot easier when you have a partner in your corner, supporting you through it.

This couples nutritional program works! It works because there is power in partnership and accountability. For THIS WEEK ONLY, I am offering this couples program at a 30% discount, so find a partner, and get signed up! It doesn't matter if you and your partner have different health goals, and it doesn't matter who your partner is, as long as you're both willing to put in the work in order to achieve better health.

To sign up, you can visit my website here, where you will be asked to fill out your basic information.

"Therefore, encourage one another and build one another up, just as you are doing." 

1 Thessalonians 5:11

Wishing you all Health, Hope, & Happiness

Abby

Jesus At The Core

Jesus At The Core is coming to SoCal!! I can hardly contain my excitement!! If you live in the area, I encourage you to look into it and sign up!

What: Jesus at the Core is a FREE (seriously what is free anymore?) two day women's wellness event designed to promote wholeness and community. It is put on by the founder of Holy Yoga, and the founder of Revelation Wellness. There will be a combination of Holy Yoga, fitness, and Jesus (of course!).

Where: Jesus at the Core will be held at Mariners Church in Irvine CA

When: Friday, February 21st and Saturday February 22nd, 2014

Who: You! Anyone who is interested in bringing Jesus into fitness, health, and wellness.

Although this is a free event, space is limited, so you must register ahead of time. Below is the link where you can register for this event.

https://www.eventbrite.com/e/jesus-at-the-core-oc-tickets-6311232065

Jesus at the Core OC

www.eventbrite.com

If you have any questions about the event, you can check out their website: www.jesusatthecore.com or you can email me at abby.shroka@gmail.com

I hope to see you all at Jesus at the Core on the 21st and 22nd!

Wishing you all Health, Hope, & Happiness
Abby

Is "Low Sodium" Right For Me?

Before you jump on board the "low sodium train," take some time to think about whether or not a low sodium diet is right for you.

Sodium is an element found in many foods. The body requires sodium in small amounts in order to control blood pressure and blood volume. A diet without sodium would lead to eventual death. However, most people consume many times the necessary amount.

By definition, a low sodium diet is a diet that contains fewer that 2.3 grams, or 2300 milligrams of sodium (roughly one teaspoon), per day.

Certain medical conditions, such as high blood pressure, kidney disease, and heart problems can benefit tremendously from a diet that is lower in sodium. In addition to directly reducing blood pressure, a lower sodium intake may also help to reduce your risk of dying of a stroke, may reverse heart enlargement, and reduce your risk of kidney stones and osteoporosis.

A low sodium diet does not help with weight loss. This is not a diet to go on if your goal is to lose weight. People who reduce their salt intake may experience an initial weight loss that is rapid, but this weight loss is limited. Sodium causes a person to retain water, which adds to body weight. However, in the vast majority of people, this extra water weight is a small amount, and once the extra sodium is out of your diet, so is the extra water. Therefore, you won't experience any additional weight loss.

The main source of sodium in the American diet is the salt added to packaged and processed foods and in foods from restaurants. Processed foods include prepared frozen meals, canned foods, pickled foods, snack foods, lunch meats, cheese, condiments, sauces, dressings, breads, cereals, and soda (including diet sodas). The sodium found in processed foods accounts for about 80% of a person's daily sodium intake, so it adds up very quickly.

For this reason, cooking your own meals is the best way to ensure that your diet is truly a low sodium diet. Below are a few different low sodium recipes. Enjoy!

Beef Brisket

Ingredients: 

• 1 Tbsp Olive Oil
• A 4lb Beef Brisket
• 2 Onions Sliced
• 2 Cloves of Garlic Sliced
• Black Pepper to Taste

Directions:

1. Heat the olive oil in a large deep skillet or pot over medium-high heat. Season the brisket generously with black pepper. Place in the pan and cook until the surface is a rich brown color, not burnt, but dark. Lift the roast and scatter the onions in the pan. Place the uncooked side of the roast down onto the onions. Repeat the browning process.
2. Add the garlic to the pan, and fill with enough water to almost cover the roast. Bring to a simmer. Reduce heat to low and cover with a lid or tight fitting aluminum foil. Simmer for 4 hours, turning the roast over once halfway through. The roast should be fork tender.
3. Remove the brisket to a serving platter. Bring the broth in the pan to a simmer, scraping the bottom to loosen any browned bits. Cook until reduced to a thin gravy. 

Balsamic Roast Chicken

Ingredients:

• 4 Chicken Breasts
• 2 Tbsp Rosemary
• 1 Clove of Garlic
• 1 Tbsp Olive Oil
• 1/8 Tsp black pepper
• 1/2 Cup Balsamic Vinegar
• 1 Tsp Brown Sugar

Directions:

1. Preheat oven to 350 F.
2. In a small bowl, mince together the rosemary and garlic. 
3. Pour olive oil into a bowl, then rub chicken breasts thoroughly in the oil. Sprinkle the herb mixture onto the chicken breasts.
4. Sprinkle black pepper on chicken breasts.
5. Place the chicken breasts in a pan and place in the oven for 20-25 minutes, or until fully cooked.
6. Meanwhile, in a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed and the brown sugar dissolves, but don't boil.
7. Once the chicken breasts have been removed from the oven, pour the vinegar mixture over them and serve immediately.

Avocado Dip (appetizer)

Ingredients:

• 1/2 Cup Sour Cream
• 2 Tsp Chopped Onion
• 1/8 Tsp Hot Sauce
• 1 Avocado, Peeled, Pitted, and Mashed

Directions: 

1. In a small bowl, combine sour cream, onion, hot sauce, and avocado. Mix to blend the ingredients.
2. Serve with baked tortilla chips or sliced veggies.

Strawberry Shortcake (Dessert)

Ingredients:

• 1 3/4 Cup Whole Wheat Pastry Flour, Sifted
• 1/4 Cup All Purpose (Plain) Flour, Sifted
• 2 1/2 Tsp Low Sodium Baking Powder
• 1 Tbsp Sugar
• 1/4 Cup Trans-Free Margarine (Chilled)
• 3/4 Cup Milk (Chilled)

For the Topping

• 6 Cups Fresh Strawberries, Hulled and Sliced
• 3/4 Cups (6 Ounces) Plain Yogurt

Directions:

1. In a large mixing bowl, re-sift the flours, baking powder, and sugar together. Using a fork, cut the chilled margarine into the dry ingredients until the mixture resembles coarse crumbs. 
2. Add the chilled milk and stir just until moist dough forms.
3. Turn the dough onto a generously floured work surface and, with floured hands, kneed gently 6 to 8 times until the dough is smooth and manageable. 
4. Using a rolling pin, roll the dough into a rectangle 1/4 inch thick. Cut into 8 squares.
5. Place the squares onto the prepared baking pan and bake until golden, 10 to 12 minutes.
6. Transfer the biscuits onto individual plates. Top each with 1 cup of strawberries and 1 1/2 tbsp of yogurt (or whatever the individual prefers), and serve immediately.

I hope you enjoy these recipes! Let me know how they turn out for you.

For more low sodium recipes, you can contact me here.

For more information on eating a low sodium diet, or for help incorporating a low sodium diet into your lifestyle, contact me here. 

For other health and nutrition related questions, contact me here.

Wishing you all Health, Hope, & Happiness

Abby

January's Oil of the Month is … Wintergreen

Fun Fact: Wintergreen has a strong, penetrating aroma that is most notably used as a flavoring agent for
root beer, chewing gum, and toothpaste. It's first recorded use was by American Indians. They used birth bark (wintergreen) to flavor their tea.

Wintergreen is a strong anti rheumatic, or in common language, it is very effective at preventing arthritis pain, bone pain, and cartilage injury. It is also an anti-inflammatory, so it does more than just relieve pain. It is also effective on things such as bone spurs, joint pain, and shoulder pain (specifically rotator cuff).

This oil is one of the most effective holistic remedies because of it's powerful soothing properties. For anyone who has suffered from arthritis pain, it can be a nagging pain, that's not easily relieved. Wintergreen is incredibly effective because it hits arthritis from both angles. Not only does it reduce the inflammation that has been caused by the arthritis, but it reduces the and reverses the arthritis itself. 

If you are interested in purchasing Wintergreen Oil for yourself, you can order it here:
www.mydoterra.com/abbyshroka 

- Click on "shop for products" in the top right hand corner.
- After entering the country of shipping, click on "single oils" to find Wintergreen.

Wishing you all Health, Hope, & Happiness
Abby

If you missed last month's essential oil, click here, to find recipes that contain essential oils as part of the ingredients.

Add Some Spice to Your Life in 2014

New Year, New You… New Spice?

What's on your agenda this year for 2014? Have you set some new intentions; a new years resolution? In an effort to find a newer, better version of ourselves, we all look for ways to spice up our lives in the new year.

Let's keep things simple this year. Instead of a complex new years resolution that is sure to fail, how
about spicing up your life literally? Spices are loaded with health benefits, and adding them to your daily cooking routine can increase your health and wellness dramatically. Below is a list of spices, and their basic healing properties.

Basil: Soothes stomach aches and gas.
Black Pepper: Helps relieve indigestion.
Cayenne: Very effective at preventing heart attacks.
Cinnamon: Regulates blood sugar naturally; is great for diabetes prevention.
Clove: Anti-microbial.
Dill: A natural treatment for heartburn, colic, and gas.
Fennel: Reduces bad breath and body odor.
Fenugreek: Helps flush out harmful toxins.
Garlic: Lowers "bad" cholesterol, is an antioxidant, and helps to prevent many different kinds of cancer.
Ginger: Anti-nausea remedy, very effective for morning sickness.
Mint: Eases hiccups.
Oregano: Helps soothe stomach muscles.
Rosemary: Antioxidant.
Sage: Antiseptic and antibiotic; great for boosting the immune system.
Thyme: Helps reduce asthma by relaxing the respiratory muscles.
Turmeric: A natural anti-inflammatory that helps to reduce the pain of arthritis and injury.

Try adding some of these spices to your diet in 2014. I want to caution you that this doesn't mean buying a spice mix at the store, or using more garlic salt in your food. This means chopping up a clove of garlic to add to your food instead. It's a little more work, but the health benefits far out weight it. Besides, what would a new years resolution be if it wasn't a bit of work?

New Year, New You… New Yoga?

It's a new year, and the perfect time to commit to a new Holy Yoga practice. The class schedule for the new year is:

Tuesdays @9am
Thursdays @7:15pm

Please remember that Holy Yoga is for EVERYONE! The practice is all about coming just as you are that day. There is absolute freedom to rest on your mat during the entire class, or to challenge yourself in each pose. No matter where you're at, whether you are a brand new beginner, or have been practicing for many years, YOU are welcome! Just as you are. Always.

If you don't live in Long Beach, there still may be a Holy Yoga class near you. Visit the holy yoga website here, to find a class in your area.

Whether you add spices to your meal, start attending a Holy Yoga class, or have a resolution of your own, I pray that 2014 is a year of new beginnings for you!

Wishing you Health, Hope, & Happiness
Abby

Follow Health, Hope, & Happiness:
Twitter: @Abby_Shroka
Instagram: @abbyshroka

The Third Rule for Achieving Your New Years Resolution

I'm a huge fan of boundaries. Why? Because so many of the problems we encounter are because we didn't take the time to guard ourselves. What happens when you get caught off guard? You usually says something harsh that you later regret, or you commit to something that you can't follow through with. 

"Above all else guard your heart, for everything you do flows from it" 

Proverbs 4:23

Satan is really sneaky. He doesn't approach us with all he's got right from the start. Instead he comes at us from an angle, something we don't expect. He tries to trick us with something that appears safe, but is actually very harmful. He uses a slow fade, and overtime he turns black and white into gray. Before we know it, choices are made that harm us, hurt people we love, and lead to guilt and regret.

I'm a huge fan of boundaries in all areas of my life. Setting clear boundaries was my main intention in 2013. Setting strong boundaries has helped me to avoid getting caught off guard, making stupid mistakes that I quickly regret, it has kept me from hurting those I love most, it has dramatically reduced the stress in my life, and it has protected me from getting taken advantage of. My husband and I both have strong boundaries set in our relationship with each other, as well as our relationship with others. I started out 2013 with the intention of setting boundaries in one or two key areas of my life. However, once I started setting boundaries in those two areas of my life, I realized that I needed boundaries in ALL areas of my life. I needed to guard my heart, my time, my relationship with Jesus, my health, my marriage, my money, my diet, and so much more.

When it comes to your new years resolution, setting boundaries around it is a must. It doesn't matter if you resolution has to do with your health, or with something totally different. We all have weaknesses that will threaten the success of our new years resolutions. Being able to predict these weaknesses and set boundaries around them will protect you and greatly increase your chance of sticking with your resolution in 2014.

Let's look at an example. Say that your resolution is to exercise 3 days per week this year. If your main weakness for skipping the gym is due to exhaustion after work, then you need to start by setting some boundaries around your sleep schedule. On the night before you plan to go to the gym, set a strict bedtime for yourself. This bedtime boundary will help to prevent exhaustion, and will help you make going to the gym 3 days a week a reality.

I know setting boundaries can seem overwhelming and very tricky. It took a lot of guess and check work through out 2013 before I really mastered my boundaries. Start out by being honest with yourself about your weaknesses surround your resolution. Then, set boundaries from there. Be aware through out January of other weaknesses that threaten your new years resolution, and be willing to adjust your boundaries as you see fit.

In the month of January, I will be offering a complementary, one on one, phone consultation geared towards setting boundaries around your resolution. To sign up, click here. I would love to work with you to help you set really clear boundaries that will help to guard your goal and set you up for success!

Setting boundaries isn't the only piece of the puzzle when it comes to achieving your new year's resolution. Take some time to review the "3 Keys to Make Your New Year's Resolution Stick." By applying all three principles, you will have a significantly greater chance for success.

Wishing you all Health, Hope, & Happiness
Abby