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Top 9 for 2019

1/15/2019

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I love the holiday season, but I love the start to a new year even more.

These are my Top 9 to welcome in 2019:
  1. Clean out the CLUTTER: I have really taken this to heart now with two little boys, one of which likes to save anything and everything. Getting all the closets and drawers organized really makes a HUGE difference in your daily productivity.
  2. Check in on your GOALS: I find it very useful to check in with myself on where I am with my life goals or maybe just quarterly goals. The past few New Year’s Eves we as a family write down what we are looking forward to in the coming year. This exercise is one that my boys and I truly look forward to doing. I like that this sets a positive tone for the coming year. I prefer the idea of looking forward to something, as opposed to setting a resolution.
  3. Take the time for SELF CARE: As a mother and a health care practitioner I take care of a lot of people in a weeks time. I thoroughly enjoy it, but I need to be in the right health and space to do so. Carving out some time daily for me is essential. I am my best to others when I am taking time out for my passions.
  4. Plan out your MEALS: I find this to be a key element to help the busy week run smoothly. I also find this to be helpful at keeping your grocery haul precise and streamlined, which lends itself to less food waste.
  5. Get adequate SLEEP: Making time for the cellular repair of your body is super important to optimal health. There is no way I could be as productive as I am without proper rest. Every body is different, so track at what hour mark you feel most rested and make it a priority to get that amount each and every night.
  6. MOVE your body: Chinese Medicine tells us that stagnation of Qi (the vital life force flowing within you) leads to pain, disharmony and unbalance. The best way to address this is to simply move. Go for a walk, take some time to stretch, play tag with your kids, something, anything. Just move!
  7. Count your BLESSINGS and TELL them: I truly believe that gratitude can uplift any challenging day. I think of these gratitudes as blessings and they are mostly generated by the people in my life. I always say it takes a village to live life. Tell your village how special they are!
  8. Gift people more GRACE: When I was in high school I remember my english teacher giving us catchy little phrases to help spell certain words. She said to remember this when spelling the word assume: when you assume, it makes an “as* out of u and me”. Funny how this has stuck in mind all these years. Showing people a little grace instead of assuming something about them will make you feel good. Everyone has a bad day, or a silent struggle that may be keeping them from being their best, and it may have nothing to do with you.
  9. Listen to your INTUITION: I believe everyone has this ability. It's really simple to cultivate. It's the first feeling you get when thinking about something. Don't let your brain over ride what your gut tells you, as it never leads you astray.

Wishing you a Happy and Healthy 2019!
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When your Child Asks for Chocolate!

10/21/2016

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Vegan Gluten Free Chocolate Cupcake
3 cups gluten free baking flour 
1 3/4 tsp baking powder
1 tsp baking soda 
1/2 cup cocoa powder
2 cups coconut milk 
6 tsp coconut oil 
1 1/2 cup maple syrup
1 1/2 tsp apple cider vinegar 
1 tsp vanilla extract
1 tsp ground cinnamon 


  1. Preheat oven to 350 degrees
  2. Oil 24 cupcake papers placed in tin with coconut oil spray 
  3. Stiff the flour, baking powder/soda and cinnamon into bowl 
  4. In saucepan, bring coconut milk to quick boil while whisking in cocoa powder. Remove from hest when combined and add in maple syrup, salt, vanilla extract, apple cider vinegar. Whisk to combine. 
  5. Add the wet to the dry ingredients. I use my kitchen aid mixer when combining. 
  6. Using an ice cream scoop,place one scoop of batter into each cupcake paper. Bake for 20 min or until toothpick comes out clean. 
  7. Let cool and enjoy! 

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Always in the Kitchen 

10/14/2016

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​Here are some of my favorite cookbooks that I’m currently cooking through- whole foods and easy for a home cook!   Some recipes I make as is but some I use for inspiration. I’m the queen of substitution! Not as bad as Sally from ‘When Harry met Sally’… but close! 

Whole Bowls
Raw Food Real World
Crazy Sexy Kitchen 
The Vibrant Table
​Against the Grain 


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Cardio with the Crew

10/5/2016

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How do you find the time to...? 


Prior to motherhood I enjoyed hour long workouts... Long gone are those days with running a wellness practice, raising and FEEDING two hungry boys ( three if you count my husband for the feeding not the raising, hehe).  Now multi tasking has taken on a new meaning and my cardio workouts have gotten really interesting!
Im asked on a regular basis what I do for my personal workout and some tips I may have! 
So, here they are:

1.  Invest in a Heart rate monitor and use it to track your intensity during a workout.
2. Interval train- alternate between 65%-85% of your max heart rate for 30 sec- 1 min each
3. If you have children, purchase a jogging stroller or a double one in my case and take the workout outside.
4. For music lovers: make a track of 5 of your favorite songs and split the song up to interval training. For example: jog for verses and sprint for the chorus. 
5. Please listen yo your body.. If you are tired, don't push it. Maybe a walk is needed instead of a sweat it out session! 
6. Breathe deeply and intently ALWAYS! 



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Salmon Salad 

10/3/2016

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Salmon Salad with Roasted Veg
 
For the Vinaigrette:
¼ cup freshly squeezed lemon juice
¼ cup extra virgin olive oil
Splash of apple cider Vinegar
¾ tsp Himalayan pink salad
½ tsp freshly ground pepper
1 tsp maple syrup (optional)
 
For the Salad:
Roasted wild salmon cut into 6 oz pieces
2 big bunches of lettuce of your choice, washed and spun dry
 -I use two heads of lettuce from my Uriah urban farms delivery
Bunch of fresh cut parsley or basil
1 ripe Hass  Avocado
 
For the Roasted Veg: cut into 1-2 inch cubes
1 butternut squash 
3 golden or red beets medium size
5 large carrots
2 tsp olive oil
1 tsp salt

  1. Roast Salmon (seasoned with salt) at 400 degrees for 12-15 minutes
  2. Roast the Veggies at 400 degrees for 30 minutes
  3. Prepare the vinaigrette and put lettuce and avocado in salad bowl
  4. Toss the salad with the dressing when the salmon and veggies are out of the oven. Reserve a small amount of dressing to coat the veggies and salmon
  5. Combine the veggies into the salad.
  6. Remove the skin from the salmon fillets and place on top of salad
  7.  Sprinkle over top of salad fresh torn parsley or basil 

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Giving Thanks 

9/28/2016

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Gratitude (n.) a feeling of appreciation or thanks

My heart is so very full of humility and gratitude these days as of late. So much effort has been put forth by so many individuals during the " beautifcation" of Palm Wellness and I couldn't be  more proud of the results. 

For a decade now ( wow! I cant believe I just typed that word) I have felt not only privileged but so unbelievably inspired by caring for such kind, interesting, and above all, genuine individuals. I have learned so very much and am trilled to continue on this journey of healing, self discovery, and of course healthful and mindful eating(now you didn't honestly think I wasn't going to reference food did you?!) 
Cheers to the next 10!!!

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    ​Blog postings by Natalie Maddox Rougie,  AP, DACM owner of Palm Wellness in Tampa, FL.

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