Wellness Wisdom Tips from Angela


Riding on the Oregon Coast. SO lucky to live here!!

Welcome Welcome Welcome, Wellness Warriors! Spring is definitely here and now is a good time to do some spring cleaning with your diet and lifestyle. I’m here today to show and tell a bit about my secrets to health and wellness. If any of this inspires you or if you have questions, please leave a comment at the end and we can keep this conversation going.


Krill oil, vitamin D (I live on the Oregon Coast!) and a probiotic .


Morning cup of Dandelion Root Tea, it’s a great liver cleanse (we all need this)


Scrambled eggs with zucchini, onions and spinach. Sliced 1/2 avocado & quinoa. I’ve also been known to have a hearty soup for breakfast on occasion.


Organic honey,  arnica/st. john’s wort oil, lavender essential oil, colloidal silver and epsom salts.


Tai Chi – Yang Style  with Qigong warm-ups

  • DAILY I…….

Get out in nature. Whether it’s hiking or gardening or walking the dog, get out and move!

  • ON TAP:

Filtered water! I have the Berkey filter and homemade Kombucha (my husband makes the BEST)


Kale Chips, Nuts (raw cashews are my fave), avocado, cherry tomatoes, jicama and daikon radish (those things are seriously tasty!) – no cooking and full of nutrients.


ALWAYS ask for salad dressing on the side, then only use 1/2 and dress it yourself. Avoid ordering fried foods or items that have sauces, they are usually packed with bad fats, gluten and dairy.


A big stir fry with a rainbow of colorful veggies in it.


Diets NEVER work, Lifestyle changes DO! We are all different – find an “eating style” that is right for you.


My latest read was “Tales of a Female Nomad, Living at Large in the World” by Rita Golden Gelman. It was adventurous and made me realize food, relationships and having a sense of community are universal. We should connect to our communities more and share good food in the process.


Dr Aviva Romm. She ROCKS!      http://avivaromm.com/blog

Vani Hari www.foodbabe.com  know what’s in your food!!

Dr. Mercola and Dr. David Katz check them both out online


Chew your food! It creates mindfulness and helps break down food for digestion.


Eat local and eat seasonal. Join a food coop and support community sustainable agriculture.


Refined sugar!


Deep Breathing


Any hot springs! I love a good soak in nature.


Laughter is the best medicine


Bicycling and Tai Chi (Can I have two?)


Dieting. The word DIET has the word DIE in it. I’ve never known anyone who we successful in the long run on any DIET.


Stirfry. A good dish should never take more than 20 minutes to prepare.


  • KALE, Asparagus, mushrooms, onion, red bell pepper, broccoli, chicken or tofu
  • toasted sesame oil, tamari sauce

Chop veggies bite size

Heat toasted sesame oil in wok

Add veggies

Cook 10 min. stirring occasionally

Add tamari sauce at end and serve. YUM!

I hope these tidbits have inspired you to incorporate one or two into your daily routine. Let me know how it goes and together we can “Ride the Wave” to Wellness.EWSAS carrots sm

Where Does Wellness Begin? – Part 3

Welcome Wellness Warriors! to Part 3 of our series Where Does Wellness Begin? We have explored the community around us from coffee shops to organic farms, talked to physicians, holistic practitioners, neighbors, friends and students. I hope you have made this conversation part of your dinner table talk too or maybe even talked to your grocery store clerk about wellness. BE THE CHANGE YOU WANT TO SEE IN THE WORLD! By raising awareness about wellness we all begin to start making better choices about food, exercise, relationships and all the things that create a healthy mind, body and spirit. It is what I am passionate about and what I love to teach the most. Please share YOUR stories with me in the comment box.

In this final part I would like to go back to the kitchen for a recipe share. Gathering around food has been important to me since childhood. From my grandmothers huge garden in the sandhills of Nebraska to the Italian Restaurant and pasta making operation that my husband and I owned on the Oregon Coast, food, good food, has been a focal point for wellness in my life.

So let’s get to the FUN STUFF in the kitchen. Quickly add flavor to any stir fry dish without the mess with these great little Stir Fry Flavor BOMBS! Try putting them in a pot of rice just at the end of the cook time for some yummy goodness


Stirfry Flavor Bomb Ingredients

Stirfry Flavor Bomb Ingredients

You will need:

1 cup cilantro

1 cup parsley

1 cup basil

6 cups spinach

6 cloves garlic

4 tablespoons peeled  ginger

juice of one lemon

Directions: Place the spinach in a large stainless steel bowl and pour boiling water over it to blanch. Transfer to a colander and rinse in cold water. Squeeze excess water out and place spinach in a blender. ( I use the Bullet Blender)

Add all other ingredients and (As they say in Goonies) HIT PUREE!IMG_2387

Pour the blended Mixture into ice cube trays, cover with saran wrap and freeze.

ready for the freezer

ready for the freezer

How to Use: Next time you are have stir fry veggies just add a FLAVOR BOMB to your wok as the veggies are cooking and you have instant flavor and no mess! Experiment and mix it up, put some red bell pepper in or other favorite herbs and spices. Use your imagination and Catch the Wave to Wellness!!

Stir fry flavor BOMBS

Stir fry flavor BOMBS

Where does Wellness Begin? Part 2

Hello there Wellness Warriors! I have been out and about and asking everyone I know, the question……..Where does Wellness Begin???  I have had some very intellectually stimulating conversations and heart felt connections with people in my community. I hope you have started talking to people about wellness too.

My local  Street 14 coffee shop owner, Micha says wellness begins with that first cup of coffee in the morning. I can’t refute that coffee does have some health benefits (in moderation). Stopping in at your favorite coffee shop also creates a social network that is part of that total wellness package.

My dear friend Dr. Jennifer File, who is a pediatrician, feels that wellness begins first as a mindset and then radiates out into the community with the activities and lifestyles based on that mindset. WOW!! We had a great conversation surrounding all the possibilities for wellness opportunities in the community with all that in mind. Make a conscious decision to practice wellness and see where it takes you.

Another colleague of mine, Leigh, a beautiful massage therapist who is just opening Prana Wellness Center believes that wellness begins in the heart. She thinks that wellness is a heartfelt experience that begins deep within. We must all feel that deep down it is worth it to make the time to take care of ourselves, to nourish our spirit and reflect that in the care we give to our bodies. Her wellness center can certainly help you with that. Get a massage, have some acupuncture, take a sauna or explore the salt tanks!

46 North Farm with Teresa Retzlaff

46 North Farm with Teresa Retzlaff

Preparing the soil for planting

Preparing the soil for planting

The crown jewel of my wellness exploration was a trip to 46 North Farm to see my sweet friend Teresa Retzlaff. As a farm owner and proponent of community supported agriculture she believes wellness begins in the soil. The very basis of where nutrients come from that feed our bodies. It’s so important to have a connection to the earth to really understand where wellness begins. Love your farmers, support them at farmers markets and local coop grocery stores. The farm was beautiful, just beginning to wake up to spring. The magnolia tree out front still had some big blooms on it. The herb beds were sprouting new growth and volunteer potatoes and onion plants were forging upward. The chickens scratched about, happily uncovering seeds and insects. The green house was full of organic starts headed to the local coop for spring gardeners to take home and plant. Peas, spinach, chard, parsley and every kind of lettuce you could want.

A BIG thank you to all my friends and community members for sharing in this discussion about where Wellness begins. I urge all of you to continue to explore wellness in your life and your community and let me know what you are finding.

Part three will be back in the kitchen to create some wellness in the form of STIRFRY FLAVOR BOMBS. You won’t want to miss this so stay tuned!

Where does Wellness begin? Part 1 of 3

Welcome Wellness Warriors!

Wayne Dyer once said, “Change the way you look at things and the things you look at change!”

Today, I’m going to ask you to look at wellness and maybe the way you think about wellness might change.

I have been out and about in my community asking people what they think about wellness and in particular, Where Does Wellness Begin?  In the next few blogs I will include some interviews with people in my community and explore what they think about wellness and where it begins for them. You will learn from farmers, physicians, holistic practitioners, families and business owners. You can participate in this too. Start asking your friends, coworkers and family what wellness means to them and where they think wellness begins. Also explore where wellness begins with you. Send me your comments and suggestions. I’d love to hear from you!

I personally believe that wellness begins with AWARENESS. Just the simple act of being aware of what you put on your plate, what you choose at the grocery store, where you spend your restaurant dollars. And food is only ONE aspect of wellness. How are your choices when it comes to exercise? Do you allocate some of your budget to a gym membership, a tai chi class or a meditation group? Begin to explore wellness in your world.

I believe that we all have the opportunity to be WELL and to THRIVE. Let’s do this together!wellnes-champions