The latest posts from Transformative Wellness.


Creamy Green Spinach Broccoli Soup

Posted by on August 10, 2018 in General

3 tablespoons extra-virgin olive oil,

2 cloves garlic, chopped,

2 medium onions, roughly chopped,

big pinch of salt,

2 1/2 cups potatoes (2 medium) cut into 1/2-inch cubes,

2 1/2 cups broccoli chopped,

4 cups vegetable stock,

4 cups fresh spinach leaves, loosely packed,

1 cup cilantro, loosely chopped,

one lemon


In a large, thick-bottomed pot over medium-high heat, add the olive oil. When the oil is hot (but not smoking) add the garlic and onions and saute for a few minutes along with pinch of salt – just until they soften up a bit. Stir in the potatoes and broccoli. Add the stock. Bring to a simmer and cook until potatoes are soft throughout, roughly 10-15 minutes. Stir in the spinach, and wait for it to wilt, just ten seconds or so. Now stir in the cilantro. Puree with a hand blender until smooth. Whisk in a big squeeze of lemon juice. Now taste, and add more salt if needed. Finish with a drizzle of olive oil and serve. Serves about 6.



Spinach had a cooling thermal nature, builds the blood and stops bleeding. Its cooling nature cleanses the blood of toxins that cause skin conditions that are red and inflamed. In Traditional Chinese medicine it has a sliding nature facilitating bowel movements and urination. The rich iron and chlorophyll content of spinach builds blood and its sulfur content helps relieve herpes irritations. The abundant vitamin A, makes it useful in the treatment of night blindness. It also has exceptional stores of calcium.

Want to change your posture?

Posted by on February 21, 2014 in General, Yoga

Practicing this pose will change bad posture by opening the shoulders and the pectoral muscles.  Also it stretches the front stomach channel and lung channels increasing the digestive power, lung capacity and assisting lymphatic flow.


Table top preparation:
1. Sit on the floor.  Hands 10 inches behind the hips. Fingers pointing towards hips.
2. Feet, hands and knees are shoulder width apart.
3. Keep the elbows slightly bent, while lifting the breastbone to the sky.
4. The naval is drawing in and up gently while the feet softly press and connect to the floor.
5. Take 10-20 breath.


Table Top:
1. Use the above instructions and elevate the hips in line with the knees and shoulders.
2. Be mindful of lifting the collar bones up and even out the weight equal on hands and feet.
3. Relax and release the head backwards.
3. Take 10 breath and repeat once more.


Challenge Pose: Ganda bherundasana
1. Lying on the floor press hands into ground under shoulders, chin on the floor.
2. Come to a low push up position then drop knees and chin to the floor.  Keeping the shoulders and shoulder girdle and hips raised.
3. Inhale, lift the Right leg followed by the left leg by pressing hands deeply into the floor.
4. Bring the legs together and stay for 5-10 breaths.

Mr. Iyengar says it tones the entire spine and abdominal organs.  It stimulates nerve centers and glands in the pelvic, chest and throat area.  Due to the copious supply of blood to these glands, their functioning improves and this leads to increased vitality.


What’s in your toolbox?

Posted by on February 21, 2014 in General

In a modern world with so much stimulation, travel, and running after time it’s easy to feel overwhelmed and small.  When we are in the middle of it, It’s easy to forget why we are here on earth, we become immersed in chasing the clock and the American dream of wealth, success, popularity and possessions.  It is easy to get caught up seeking outward security in an attempt still the internal unrest.  This is the very moment to invite ourselves to make use of a variety of tools to bring us back to calmness and simplicity.

When I notice these tendencies in myself I come back to the tools of health and joy.  Eating live and nutritive foods brings back the essential building blocks that ground the body and a simple exercise of actively cultivating joyful emotions grounds the mind.  Mantra and yoga asana have been other essential tools for me to reset the damage of over-stimulation and aging.

Reading inspirational material elevates my thinking to another way of seeing and acting when I feel trapped in old and habitual thought patterns.  Spending time in nature, with other beings (human or not), listening to elevating music, meditation, spending a day in silence, all of these things can be tools to help us remember the true purpose of this life.

Whatever tools you have, these are your gifts to return you to the source, grounded and in joy.


“Come, come, whoever you are.  Wanderer, worshiper, lover of leaving.  It doesn’t matter.  Ours is not a caravan of despair.  Come, even if you have broken your vows a thousand times.  Come, yet again, come, come.”  Rumi