Posts tagged Health and Wellness
Ashley Zimmerman, Physical Therapist
Ashley Zimmerman, Physical Therapist, Malas for Tatas

Ashley and I met after being introduced by our mutual friend, Vanessa. Vanessa, who is a dear friend and plays a big role in Malas for Tatas, raved about Ashley's physical therapy skills after seeing her for an injury. My ears immediately perked up.

Ashley and I had the opportunity to get to know each other recently and wow, what a find. She is incredibly knowledgeable in the field of physical therapy and specializes in treating the pelvic floor. But that's not all, her approach is well thought through, taking into consideration all aspects of the soft tissue and its possible changes from either injury or related procedures. Another reason she stood out to me is because she is also a Pilates instructor. With her and I share that in common, I knew her understanding of movement gave her a well-rounded approach when treating clients.

As we spoke about her background, including years of study and experience, a very personal story emerged. She told me about a woman named Barbara, who was like a second mother to her. Barbara too was a physical therapist and took Ashley under her wing when she was in college. She spoke of the closeness of their relationship, how much she learned from her, and the great times they had together tailgating.

Ashley with her inspiration Barbara

Ashley with her inspiration Barbara

She also shared with me that Barbara, her dear friend, was diagnosed with breast cancer. Unfortunately, after some time, Barbara lost the fight, and Ashley was forever changed. She knew then that someday, she would give back in some way, in honor of Barbara. So here she is, my friends, part of a group of excellent preferred providers, ready to give back to our community. What an honor it is.

Ashley is excited to help and thinks that her area of expertise can really benefit our community. The procedures related to breast cancer; lumpectomy, lymphectomy, mastectomy, hysterectomies, have lasting effects that if left untreated, can lead to chronic pain and possibly immobility. Physical therapy is often left out of the rehabilitation process by the medical community, leaving it up to the patient to take it into their own hands. Ashley is a wonderful resource, practicing in both Denver and Highlands Ranch, Colorado.


We are honored to have Ashley’s support as one of our Preferred Providers for Malas for Tatas. Please enjoy the video below featuring Shannon and Ashley.
Learn more about Ashley at

Tammy P. LMT- Wellness Coach
Tammy P, Wellness Coaching, Malas for Tatas

Tammy P. and I met in the massage therapy world practicing at Total Body Wellness. She immediately made a positive impact on our community. Not only was her bodywork remarkable, but she offered another layer of self-care for our clientele that I admired very much wellness coaching.

Tammy's journey to wellness was very personal. While in massage school, she experienced a car accident that not only lead her down the path of therapeutic massage but demanded that she make more significant changes in order to heal. She decided to explore nutrition and made great strides in healing her own body.

It was with that dedication to wellness that she became clear on how she could best serve her community. She underwent nutrition training and now offers wellness coaching to all for improved living. Wellness coaching with Tammy starts with an in-depth conversation, taking a look at your routines and choices, and offering alternatives that are practical and attainable. Then, once you become comfortable with the small changes, you can ramp it up. It's all up to you how much you want to change, and when you are ready for more.

One aspect of her coaching that I love is her food prep course. Tammy has some serious skills in the food prep department. She can teach you cool things like how to make tinctures at home to help you boost your immune system, or she can keep it straight forward and teach you how to meal prep to make cooking at home a cinch.

What I find really refreshing is her style of communication. Tammy is fun, she has great energy, while at the same time she will hold you accountable and be direct if you're you're getting off course from your goals. She is an excellent example in that she makes good choices for herself, most of the time. She isn't perfect, so she doesn't expect perfection from her clients. She is gentle and kind with herself when she goes astray and gives herself some leeway for fun in life. She does the same for her clients. To me, it shows that she is balanced and human, which is what I like in a coach. I think we could all use a little Tammy on our shoulder guiding us toward better choices and giving us a little nudge back on track when we've become a bit too friendly with the dessert menu


We are honored to have Tammy’s support as one of our Preferred Providers for Malas for Tatas. Please enjoy the video below featuring Shannon and Tammy.

Tammy Pietrasiewicz-Comprehensive Wellness Coach Denver, Co.

Lymphatic Drainage Massage and breast cancer
Lymphatic Drainage Massage Post Cancer Surgery
Vanessa and her Grandma enjoying time together a few weekends ago. We are so lucky to have Vanessa on our team and serving as one of our  preferred providers .

Vanessa and her Grandma enjoying time together a few weekends ago. We are so lucky to have Vanessa on our team and serving as one of our preferred providers.

In 2007 my grandmother was diagnosed with breast cancer and underwent a double mastectomy. At the time, I was about five years into my career as a massage therapist. I knew that Lymphatic Drainage Massage could help her with her edema (swelling) in her arms and wanted to learn how to help. It took a few more years before I enrolled at CSHA to take the three-part certification course on Lymphatic Drainage Massage. In 2010 I completed the course and started performing lymphatic drainage massage on a variety of clients with different needs. With my grandmother as my inspiration, I've committed to helping as many women as I can with my knowledge of Lymphatic Drainage Massage. I have seen first hand how it can benefit my patients' post-recovery and beyond.

Let's talk about the Lymphatic System, Lymphatic Drainage Massage, how it works, who it can help, and how it can help post-cancer surgery.

The Lymphatic System is the fluid system in our bodies. It maintains our fluid balance through an extensive network of vessels that pass through almost all of our tissue to allow for movement of fluid called lymph. The Lymphatic System is responsible for filtering and removing the toxins out of our blood; it circulates our hormones throughout our bodies. The Lymphatic System also plays an essential role in our immune system. You know the feeling when you start to get sick, and you can feel pressure, and congestion in either side of your neck? Some may say that their “glands” are swollen; however this is your lymph nodes. This feeling is your lymphatic system working hard to fight off infection. You also have large lymph node gatherings in your armpits and groin area. There are about 600 lymph nodes in the body that surround your internal organs and aid in the filtration of the lymphatic fluid process. These nodes can swell in response to infection, injury or other organisms and immune system cells.

Lymphatic Drainage Massage (LDM) is a gentle, rhythmic touch that focus directly on the lymphatic system. Unlike the circulatory system, the lymphatic system doesn’t have its pump or pulse that continually circulates the fluid. In fact, the only way to get your lymphatic fluid to move is through exercise, walking, movement, or manually through LDM. If you sit around so will your lymphatic fluid. The lymphatic system is located about 2/3 of a centimeter under the skin, so it is very superficial, hence the gentle pressure. While receiving an LDM, clients experience a state of deep relaxation do to the light and rhythmic pressure. LDM is preformed in a very specific pattern following the exact flow of the lymphatic fluid to move out unwanted, stagnant, and excess fluid. This technique is hugely beneficial in an array of conditions.

Here are just a few conditions LMD can benefit:

sinus congestion
ear infections
increase metabolism
lower blood pressure
digestive problems
under-eye puffiness

Additionally, post-surgery (of any kind) LDM can remove swelling and help to push out anesthesia that can hang out in your system, making you feel fatigued for months!

Women who have undergone breast cancer surgery may have lymph nodes removed. When this happens, the flow of the fluid is greatly disrupted. The lymph flow gets confused and doesn’t know where to go or flow. This can cause a back up of fluid that affects the entire arm, side of the body and can even cause swelling up into the face. The Lymphatic fluid is accustom to flowing in a particular pathway, and when the lymph nodes are removed, the fluid doesn’t know the path to filter back out of the body. Not only is this extremely uncomfortable, it also can decrease movement and range of motion. LDM moves this fluid and pushes it to filter out of the body naturally. When receiving LDM regularly, your body creates a muscle type of memory in the lymphatic system, which can aid in relearning pathways to filter out the fluid on its own! When I’m working on a client, and they can feel the fluid move out, it is amazing! My clients report feeling lighter, being able to move better and can visually see a difference. LDM post breast cancer is a game-changer!

If you have any questions, please do not hesitate to reach out!


self care is give the world the best of you instead of what's left of you. (1) (1).png

Starting your day with a warm blend of fresh lemon juice and cayenne pepper can aid with digestion before your morning meal and stimulate your circulatory system. Lemon stimulates the secretion of gastric juices and cayenne pepper aids in opening the capillaries and can help regulate blood sugar.

Lemons are packed with antioxidants and electrolytes (magnesium, potassium, and calcium), and they help neutralize the body’s pH by making it more alkaline. pH imbalance has been attributed to many health issues. I have included a pH scale chart I found online, but you can find more detailed diagrams if you do a quick search. I thought this chart was a beautiful visual representation and a great starting place.

It’s a good idea to buy non-irradiated cayenne pepper since irradiation can reduce health benefits.

Keep in mind that the acidic lemon can wear away my tooth enamel. Look into using a glass or reusable metal straw.

After waking up, you can warm your water up to slightly warmer than room temperature and juice half a lemon directly in the glass. Then top off with a few sprinkles of non-irradiated cayenne pepper: mix and drink. Then follow up with a nice glass of plain water and try to wait 15 minutes or so before eating breakfast.

Make sure to watch out for adding too much cayenne pepper; take it slow.

Hope this is a simple routine you might feel like adding to your day.

Note: if you are currently going through any medical treatments or take medications, it’s a good idea to talk to your doctor first before starting any new physical or diet changes.

Much love,


Or you can skip the cayenne pepper all together and go with a classic. :)

16 Health Benefits Of Drinking Warm Lemon Water (From

  1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

  2. Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial

  3. It balances to maintain the pH levels in the body

  4. Having warm lemon juice early in the morning helps flush out toxins

  5. It aids digestion and encourages the production of bile

  6. It is also a great source of citric acid, potassium, calcium, phosphorus, and magnesium

  7. It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases

  8. It helps reducing pain and inflammation in joints and knees as it dissolves uric acid

  9. It helps cure the common cold

  10. The potassium content in lemon helps nourish brain and nerve cells

  11. It strengthens the liver by providing energy to the liver enzymes when they are too dilute

  12. It helps balance the calcium and oxygen levels in the liver In case of heartburn, taking a glass of concentrated lemon juice can give relief

  13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne

  14. It helps maintain the health of the eyes and helps fight against eye problems

  15. Aids in the production of digestive juices

  16. Lemon juice helps replenish body salts especially after a strenuous workout session

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lemon and cayenne pepper to start your day
Lemon and cayenne pepper are one powerhouse duo with serious health benefits.
 ELEMENT SERIES | Water | Lagoon
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Recipe for Ginger Garlic Noodle Soup with Bok Choy
Recipe for Ginger Garlic Noodle Soup with Bok Choy

Hey Friends!

I found a great recipe on Pinterest a few months back and have been making it over and over. It’s delicious and I felt was worth sharing with our community!

I have made this Ramen Soup at least 8 times since discovering it this last March. The first time I made it I stuck to the recipe, since, I’ve added organic chicken breasts cubed for a more hearty meal. I also use bone broth for it’s added health benefits. Of course, you can leave it vegetarian.

The hardest part of making this soup is simply the prep – chopping all the delicious and flavorful fresh garlic, shallots, and ginger. But If you can set aside a few minutes to just deep breathe and listen to some music you can make it a zen meditative moment in your day. Bringing it all together is simple and easy. BONUS: The blog includes a quick and easy video tutorial so you can just watch it – then get after it.

My husband LOVES this soup and asks me to make it for him all the time.

I hope you guys love it too!

Link to Recipe: The Forked Spoon

We would love to hear about your favorite healthy recipes and share them with our community. Please email us at if you want to share. Or if you’d like to join us by hosting a beading brunch or trunk show, click here.

Below are a couple of photos I took with my phone but of course The Forked Spoon has some beautiful photos of the final product plated (bowled?) :)

Health Benefits of Bone Broth, click here.

I also included two of our Fire Element Series Malas: Ember and Volcanic. I figured they would align well with “fire” from the ginger and chili flakes in this delicious soup. This might be a great recipe for “Kapha” Dosha Types “Choose foods that are light, warm, and spicy. Tea with dried ginger and lemon is a great pick-me-up for Kaphas. Avoid heavy oily and processed sugars, which are detrimental to Kaphas. Use lots of spices such as black pepper, ginger, cumin, chili and lots of bitter dark greens.” from Ayurveda & Dosha Types for Beginners. See link Below.

Curious about Ayurvedic Lifestyle, click here
5 Ways to Get Started in an Ayurvedic Lifestyle
Ayurveda & Dosha Types for Beginners



Recipe for Ginger Garlic Noodle Soup with Bok Choy
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Recipe for Ginger Garlic Noodle Soup with Bok Choy
 ELEMENT SERIES | Fire | Volcanic
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